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GOOD HEALTH 


FOR GIRLS AND BOYS 


BY 


BERTHA MILLARD BROWN, S.B., C.P.H. 

School of Public Health at Harvard University 
and Massachusetts Institute of 
Technology 

Author oe “Health in Home and Town” 


REVISED 


) 



D. C. HEATH & CO., PUBLISHERS 

BOSTON NEW YORK CHICAGO 




GOOD HEALTH SERIES 


By BERTHA MILLARD BROWN 


GOOD HEALTH FOR GIRLS AND BOYS 

An Introduction to Hygiene. 180 pages. Illustrated. 

GOOD HEALTH IN THE HOME 

A Book of Home and Community Hygiene. 320 pages. 
Illustrated. 


Copyright, 1906 and 1922, 
By D. C. HEATH & CO. 

2 F 2 

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ftUG 26 1922 


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A 


A 



PREFACE. 


To the Teachers : 

Interest in Health .—The interest in the health of school children 
is vital and wide spread. A study of the extensive surveys made of 
children at the close of the World War revealed the astonishing fact 
that three quarters of the children of this country were in need of 
attention on account of retarded development or physical defects. This 
aroused educators, physicans, teachers, parents and everyone interested 
in the welfare of children to increased efforts in their behalf. As a re¬ 
sult, many different and varying forms of health work have been intro¬ 
duced into the schools. Some are frankly experimental, some are hit- 
or-miss, but most of them have accomplished some good. 

Object of teaching Hygiene. — The object of all health work with 
children, both in the school and at home, is two-fold, namely ; the 
formation of good health habits and the establishment and maintenance 
of the normal growth for each child. The teacher is the natural leader 
in the work for the formation of better health habits on account of her 
personal acquaintance with individual children. She may be the prime 
mover in this work by her example, by formal talks or lessons and by 
arousing an interest in doing definite health activities. The hearty 
cooperation of the parents with their children is necessary for the accom¬ 
plishment of the greatest good. The family physician,' the school 
physician, dentist, and nurse will all cooperate with the teacher. 

Methods of Teaching. — The opportunity to emphasize and drive 
home health facts may be found in correlation with the other sub¬ 
jects of the curriculum. In literature, stories told or dramatized may 
illustrate the good results of some health habits. Simple plays and 
games will arouse interest. Pictures and posters made by the teacher 
or the pupils present facts in a graphic way. Another appeal may be 

iii 


IV 


PREFACE 


made through songs in connection with the opening exercises and the 
daily morning inspection. Nature study and health may be taught 
together in some phases of the subjects, as with foods. 

Getting Results. — A teacher may of her own initiative accomplish 
much. She can weigh and measure the height of all of the children 
in her room and determine those who are underweight. She can, 
sometimes, discover the cause of underweight in each case, whether 
malnutrition, overfatigue or physical defect. In this, she may need 
the cooperation of the parents school physician and nurse. The 
teacher can discover the mouth breathers. She can find out the kind 
and amount of food taken and make suggestions to the children. A 
mid-session lunch of a glass of milk may solve the problem of mal¬ 
nutrition of some children. The teacher may keep a room score 
chart or individual charts to check up on the special health habits she 
is trying to teach the children to form. She can send home a health 
mark on the report card to reach the parents. The prime importance 
of health will always be a stimulus to the teacher to help each child to 
acquire good health. Many persons do not appreciate keeping fit 
until they are ill and have to work hard to regain their health. 

B. M. BROWN. 


ruin 


Health Hints 



| A full bath more than 
once a week 

2 Brushing the teeth at 
least once every day 

^ Sleeping long hours with 
windows open 

^ Drinking as much milk as 
possible, but no coffee 
or tea 


CJ Eating some vegetables 
or fruit every day 

/I Drinking at least 4 glasses 
of water a day 

H Playing part of every day 
out of doors 

Q A bowel movement every 
day 
























































A HEALTH CREED 
My Body Is the Temple of My Soul 

Therefore: — 

I will keep my body clean within and without; 

I will breathe pure air and I will live in the sunlight; 

I will do no act that might endanger the health of 
others; 

I will try to learn and practice the rules of healthy 
living; 

I will work and rest and play at the right time and in 
the right way, so that my mind will be strong and 
my body healthy and so that I will lead a useful life 
and be an honor to my parents, to my friends and 
to my country. 


vi 


CONTENTS. 


CHAPTER PAGE 

I. Good Health : Why we need to be Well and Strong . . i 

II. Exercise : How Exercise helps to keep us Well ... 6 

III. Exercise: The Best Places to Exercise . . . 13 

IV. Good Positions: How to grow Straight . . . .19 

V. The Blood: The Errand Boy of the Body . „ o 27 

VI. Air: What we Breathe.» <= » 31 

VII. Breathing: How we take Air into our Bodies . . • 39 

VIII. Heating and Ventilation: How we obtain Fresh Air in 

our Homes ......... 46 

IX. Cleanliness- How to keep Clean . . . 56 

X. Food: What we should Eat .. 77 

XI. Drinking: What is Good for us to Drink .... 88 

XII. Cooking and Serving: How to prepare Food . . .101 

XIII. Digestion: What our Food does for Us .... 104 

XIV. Tobacco ..no 

XV. Clothing: How to dress Properly.112 

XVI. Light: How we light our Houses.121 

XVII. Seeing: How to use our Eyes.128 

XVIII. The Other Senses: Hearing, Touching, Smelling, and 

Tasting. r 35 

XIX. Rest and Recreation : Why we need Them . . .142 

XX. Growing Strong . . 153 

vii 







The first wealth is health. — Emerson. 

A beautiful form is better than a beautiful face. — Emerson. 

Health is the poor man’s wealth and the rich man’s bliss. 
It is not a free gift; one must work for it. 

Early to bed and early to rise 

Makes a man healthy, wealthy, and wise. 

— Poor Richard. 


vm 


GOOD HEALTH FOR GIRLS AND BOYS. 


I. GOOD HEALTH. 

Why we need to be Well and Strong. 

What Good Health Is. — We all know what it is to be 
well, and probably at some time each one of us has been 
ill. We feel very much better when we are well. We 
are active, full of life, and are ready to play or to work. 
Then we can eat, sleep, work, and play without think¬ 
ing about our health. All the different parts of our 
bodies work of their own accord. Our faces usually 
show when we are well. Some people have good color 
in their cheeks, especially after playing or running. We 
are usually bright and cheerful when we feel well. 

What Illness Is. — When we are ill, we are often quiet. 
While there are many different forms of illness, we 
usually have pain, and we sometimes lose our strength. 
Often people who are ill are so weak that they have to 
stay in bed. Sometimes one part of the body suffers, 
and at another time another part of the body is ailing. 
Our eyes may be tired and pain us, or our stomachs may 
rebel against some food that we have eaten. But illness 
usually affects the whole body. Our faces often show 


GOOD HEALTH FOR GIRLS AND BOYS 


that we are ill. We may be pale and sober. It is 
always harder to be cheerful and happy when we are ill 
than when we are well. We should try not to be cross, 
for we may make it very hard for those about us. 

The Body is Like an Engine. — We all wish to be well 
and strong and to learn how to take proper care of our¬ 
selves. As we study about good health we shall find 
that our bodies have certain ways of working. Each 
part of the body has its own work to do and does it 
in a certain way. The body is something like a steam 
engine. If the engine is built well, oiled properly, and 
given coal and water, it will draw a great load of heavy 
cars. So our bodies, if they are well built, can do a 
great amount of work. But they must have food, water, 
and good care. We shall learn how to take care of our 
bodies and how to use the different parts in the right way. 
Then we shall be well and be able to play and to work. 

Difference between Well and Strong.— There is a differ¬ 
ence between being well and being strong. When we 
say that a person is well, we mean that his body is whole 
and all its parts are working in the right way. He is not 
ill in any way. But a person may be well and yet not 
be very strong. A child may become tired after playing 
a short time. Such a child is said to be delicate. Now 
we wish not only to be well, but also to be able to play 
and to work a long time; that is, to be very strong. 

Why we wish to be Well and Strong. — When we think 
about it, we can find many things that we can do when 


GOOD HEALTH 


3 


we are well that we cannot do when we are ill. We can 
run about and play lively games, like tag, and hide-and- 
seek. We can wait on ourselves, 
dress ourselves, and take care of 
ourselves. Some children help to 
earn their living, and probably most 
of us will have hard work to do some 
day. When we are older, some of us 
can help others to live. We may 
need to support a father, a mother, a 
sister, a brother, or a family. Then 
we wish not only to earn a living, 
but also to be happy. The happiest 
people are those who are well. We 
can even now help to make others 
happy by doing errands. 

We admire Good Health. — When 
you think of your friends, which do you admire the 
most, the well, strong ones, or the delicate, sickly ones ? 
When we see a person with a fine figure on the street, 
we almost wish to stop and look at him again. If our 
bodies are strong, our minds, also, are more likely to be 
bright. Sometimes it is true that we find a quick mind 
in a delicate body. But more often, a sound mind goes 
with a sound body, for our minds are closely connected 
with our bodies. If we are well, then it is our first duty 
to keep well and to grow as strong as we can. 

Pity for Illness. — Many of us have visited hospitals 



Helping and Growing 


Strong 

(Carrying a pail of water is 
splendid exercise for the 
back and sides.) 




4 


GOOD HEALTH FOR GIRLS AND BOYS 


and have seen the children who stay in bed most of the 
time. We all pity them. We are always sorry for our 
friends when they are ill, and try in every way to help 
them. Sometimes we are ill. Then we do all that we 
can to become well as soon as possible. We need first 
of all to be well, and then to stay well. 

Good Habits.—Talking about taking good care of our¬ 
selves and doing so are two very different things. It 
will do us little good if we only talk about good health. 
We need first to learn what to do and then to do just 
the right things. We know that doing anything a 
second time is much easier than doing it the first time. 
Doing the same thing a third or a fourth time is still 
easier. Repeating the same thing again and again 
forms a habit. We should form good habits in taking 
care of ourselves. If we do not, we shall be forming 
bad habits without thinking. 

Daily Duties. — Let us stop to think what are the good 
health habits that we are to learn to form. Rising early 
enough in the morning to get ready for the day is the 
first duty. Drinking a glass of water in the morning is 
a good habit. Bathing, brushing the teeth and dressing 
carefully before breakfast gives a good start for the day. 
A short walk to school or a few physical exercises before 
breakfast will put our bodies into active condition for the 
work at school or at home. With a good appetite, we 
turn to our lunch or dinner in the middle of the day. 
The habit of eating slowly the proper kinds of food helps 


GOOD HEALTH 


5 


to make us fit. Every pleasant day, we should play out 
of doors for one or two hours. Running about and exer¬ 
cising in the sunshine or fresh air is very important to 
help us grow straight and tall. After a light supper and 
a little recreation an early bedtime will help to make us 
feel fresh for the next day. The most important thing 
to remember at night is to open the window to let in the 
cool, fresh air. 

Summary. — i. Good health is very important. 

2. When we are well, we are active and full of life. 

3. If we are ill, we usually feel weak and suffer pain. 

4. In studying Good Health, or Hygiene, we learn how to 
take proper care of our bodies. 

5. We also learn how to use the different parts of our bodies 
in the right way. 

6. We admire a strong, well person. 

7. We are sorry for people who are ill. 

8 . We should try to keep well at all times. 

Questions.— 1. How do people look when they are well? 

2. Do they feel strong and vigorous ? 

3. When one is ill, how does he feel ? 

4. Why is the body like a steam engine ? 

5. Do you wish to be delicate or strong? Why ? 

6. Can you think of any reasons not given in this book ? 

7. How do you form a habit ? 

8. What is the difference between a good and a bad habit? 

9. Can you name a good habit that will help to keep us well ? 
Another one ? 



II. EXERCISE. 



How Exercise helps to keep us Well. 

Exercise makes us Strong. — In colleges, many of the 
young men enjoy playing very vigorous games. They 
are trained to plav baseball, football, basket ball, and 


Basket Ball is a Good Game 

many other games. They also run races, hurdle, throw 
the hammer, vault, and engage in many kinds of athletics. 
At certain times, these men play match games. For a 
long time before the contest, the men are in training, so 
that they will be very strong. They eat only plain and 
wholesome food. They also exercise regularly every day. 
This training makes them grow stronger and stronger.. 









EXERCISE 


7 



Very Active Games. — Some games that we play take 
more strength than others. Football, baseball, running, 
swimming, jumping rope, and riding a wheel up a long 
hill require a great deal of strength. After running fast 
for a time, we begin to pant and to breathe very rapidly. 
We say then that we are out of breath or are breathless. 
That is, we are working so hard by running, that we 
need more air, and so we have to breathe oftener. 


Girls like London Bridge 

Moderate Games. — There are other games that do not 
require as much strength as the very active ones, and do 
not make us breathless. Rowing, bicycling, walking 
briskly, rolling hoop, and riding horseback are good 
forms of moderate exercise. They do not affect us in 
the same way that the more active games do. A long 
walk often makes one lame. Rowing a long distance 





8 


GOOD HEALTH FOR GIRLS AND BOYS 


may stiffen the back. Each sport, if kept up long 
enough, makes us lame in some particular part of the 
body. The part that is used most is most affected. 
After a time, the lameness or stiffness goes away and 
we are stronger because of the game. This is the kind 
of exercise that does us the most good, that makes us 
stronger. 

Gentle Games. — Then there are some games and 
exercises that have less effect upon us. Short walks, 
drives, marbles, jackstones, kite flying, bean bag, croquet, 
archery, sailing, and drop-the-handkerchief are forms of 
gentle exercise. If such games are played often enough, 
they will help us to grow strong, although they do not 
give us as much strength as the moderate exercises do. 
We seldom feel tired, and never breathless, after playing 
the gentle games. 

The Time for Play. — We are in school many hours of 
the day. Some children have work to do at home or 
have music lessons to practice. Yet we all find some 
time for play. After school and during recess are good 
times for games. It is better not to play very hard just 
after eating, for then our stomachs are at work and our 
bodies should be rather quiet. 

The Amount of Exercise. — Most children have plenty 
of exercise, but some do not play enough out of doors. 
Children need to be out of doors after school every 
pleasant day. It is better to play out of doors than to 
play quiet games, like checkers, in the house. Children 


EXERCISE 


9 


need more exercise than grown people. But every one 
needs some exercise. When people are ill and cannot 
take much exercise, they often have some one rub their 
bodies instead. We call this kind of rubbing, massage. 

Variety of Exercise. — We enjoy our games very 
much more if we can change them often. Of course, 
there are some games, like marbles and hide-and-seek, 
that we are always ready to play. If we enjoy our 
games, we are likely to play more vigorously and to 



Tramping is Good Exercise 


get more good out of them. Yet we must not always 
expect all of the children to play the game that we wish. 
We must be willing part of the time to play what other 
children would like. 

We usually play different games in winter from those 
that we play in summer. 

Regular Exercise. — Some people think that they can 
exercise enough on one day, perhaps on Saturday or Sun- 







IO GOOD HEALTH FOR GIRLS AND BOYS 

day, to last the rest of the week. What would you think 
of a boy who thought he could eat one large meal on Sat¬ 
urday that would last him for the rest of the week ? You 
would hardly like to live with him. We need to eat 
regularly and moderately. In the same way, we need 
to exercise regularly every day and moderately. If we 
exercise too much, we are tired and are not able to do 
our work. If we exercise too little, we are lifeless and 
cannot do as much work as we might. 

Dress for Exercise. — When we go to a gymnasium, we 
should wear a gymnasium suit. When we go swim¬ 
ming, we wear a bathing suit. For skating, or for 
other outdoor play, in cold weather, we wear warm 
sweaters. For certain kinds of exercise, we need certain 
suits of clothes. Whenever we exercise, we need clothes 
that are comfortable and loose enough so that we can 
easily move our arms and bodies. For playing, we need 
clothes that are plain and have little trimming to catch 
the dust. A loose waist, a plain skirt, and a simple hat 
are proper for out-of-door exercise. Boys sometimes 
like to take off their coats when they are playing hard. 

How Exercise does us Good. — When we exercise out 
of doors every day, we feel much stronger than we do 
if we stay all day in the house. 

Playing makes our muscles stronger. After practic¬ 
ing, we can walk or run for a longer time and we can 
throw a ball farther and more swiftly. This means 
that our muscles have grown larger and firmer. Did 


EXERCISE 


ii 


you ever feel of the muscles in your arms? Are they 
firm and do they stand our ? 

After running we feel very much alive and aglow all 
over. Our cheeks are red and we are warm. This 
glow, too, is good for us. 

Playing makes us Hungry.— We are hungrier after 
a good time out of doors than after spending the after¬ 
noon indoors. On a picnic we are sure to be hungry 
and to long for the lunch time. Now, we eat in order 



Good Exercise for Recess 


to live and grow. If we are exercising out of doors a 
good deal and have good appetites, we are likely to eat 
enough and be well. So playing will help us to grow 
strong and tall. 

Playing ball and other active games makes us breathe 
faster. Good fresh air is just as important as good food. 
When we have plenty of fresh air, we feel better. Of 
course, we are happy when we are playing. We play 
because we like it. We like to work part of the time, 
but we like even better to play. 














12 


GOOD HEALTH FOR GIRLS AND BOYS 


Summary. — i. Plain, wholesome food, with regular exercise, 
makes the body grow strong. 

2. Very active games and sport make us breathe rapidly. 

3. They also make us strong. 

4. Moderate exercises, also, strengthen the body, although 
they may make it stiff for a time. 

5. Every one should take exercise every day. 

6. We should wear special clothes for certain kinds of 
exercises. 

7. Exercise makes the muscles strong. 

8. It also makes us hungry. 

9. We breathe more freely after active exercise. 

Questions. — 1. What are different forms of athletics ? 

2. Name some very active exercises. 

3. Can you think of different forms of moderate exercise ? 

4. When is the best time for play ? 

5. What do we wear in the gymnasium ? Why ? 

6. How do we feel after exercising in the fresh air ? 

7. Is this good for us ? Why ? 



The Old Swimming Hole 




III. EXERCISE. 


The Best Places to Exercise. 

Out of Doors- — Children who live in the country 
have capital places for playing. In the large yards, 
the open fields, and the pastures, there is plenty of 
space. If children live near a beach, a pond, or a river, 
they find enough to do. The children who live in or 
near a city also find some place for playing. They have 
the yards, the vacant lots, the parks, the playgrounds, 
and the sidewalks for their games. All children need 
to play out of doors, where there is plenty of fresh air. 
This is as important as are good food and pure water. 
Playing out of doors makes us so hungry that we are 
ready to eat a good dinner. When it rains, we may play 
in our homes, barns, or gymnasiums. 

Games in Summer. — In summer we can play out 
of doors most of the time. Boys are very fond of 
baseball, and many girls enjoy basket ball. All games of 
ball are good sport. Hide-and-seek, tag, and fox and 
geese are good games to play between houses. For 
marbles, hoop, wheeling, and jumping rope, a smooth 
sidewalk or street is needed. Ring-toss, bean-bag, and 
drop-the-handkerchief require a good grass plot. 

13 


14 


GOOD HEALTH FOR GIRLS AND BOYS 


Sports near the Water. — If we live near a beach or a 
pond, wading, bathing, and swimming will keep us happy 
for many hours. We need to be careful to go with an 
older friend and not to stay in the water too long. We 
may, perhaps, be invited to go on the water to enjoy 
rowing, canoeing, or sailing. 



A Good Place to Bathe and Swim 


Sports in Winter. — While there are fewer games to 
play in winter, we can still have as good a time as we 
do in summer. As soon as the snow comes, we take 
out our sleds and are ready for coasting. When there 
is snow, we can make snow-balls. Making a snow fort is 
great fun. Tobogganing can be enjoyed only where it is 
very cold. This sport is even more fun than coasting. 

Sports on Ice. — While we enjoy the water in summer, 
we may have a still better time on the ice in winter. 
Skating is one of the best of sports. Then how easy 
it is to learn to play hockey and snap the whip ! Curling, 
although not very common, is a good game for the ice. 
When the ice on a large pond or river is smooth and 
thick, ice boating is very pleasant. 







EXERCISE 


IS 


A Visit to a Park. — Nearly every large city in the 
United States has a park, and some have many parks, 
There may be, however, a few children who have never 
visited a real park. So let us all together take an imagi¬ 
nary trip to one. We shall need to ride in the electric 



A Gymnasium at School 


cars, as the park is on the other side of the city. There 
are so many of us that we will have, all by ourselves, a 
special car. We can easily tell when we reach the park, 
for we shall see fields of green grass, many beautiful 
flowers, and fine, tall trees. 

What we see at the Park. — As we reach the gates, 
we find carriages which we may hire to take us around. 
The park is so large that we are glad to drive. We fill 
several carriages and start off. Soon we come to the 
tennis courts, where many boys and girls are playing. 









16 GOOD HEALTH FOR GIRLS AND BOYS 

Then we drive past the playground, where the smaller 
children are playing ball, tag, and other games. This 
part is set aside for the younger children. Farther 
on we see many men and women playing golf. They 
make the park look very pretty, scattered as they are 
over the green grass. Then we come to a large pond, 
where we find children feeding the ducks and geese. 
Here we alight to watch the animals and to have a drink 
of water. After what seems a short time, though we 
have had a drive of five or six miles, the carriages take 
us back to the entrance. 

A Visit to a Playground. — In some of the larger 
cities, playgrounds have been opened so that children 
need not play on the sidewalks and streets. Let us 
visit one of these together. Before we reach the en¬ 
trance we shall probably see some of the older girls 
wheeling their little brothers in go-carts toward the play¬ 
ground. Children of all ages are admitted. As soon as 
we see the playground, we wonder if there is room for 
another child. The shouting tells us that the children 
are happy. At one side we see a large open space sur¬ 
rounded by seats. Here the older boys and the young 
men play football and baseball. The younger children 
play on the other side. We find swings, ladders, lad' 
der coasts, and horizontal bars in great demand. An 
instructor teaches the boys in groups how to use these 
helps to exercise. 

The Younger Children. — In another place, the young¬ 
est children are making sand pies and enjoying the sand 


EXERCISE 


17 


gardens. Small swings make the little people happy. 
Some children enjoy sewing cards, looking at pictures, 
or listening to a story told by the teacher in charge. 
Around the edge of the playground are many small 
gardens. Here, we see a child watering her plants or 



Boys grow Strong Here 


weeding her garden. There, we notice a child taking 
care of her baby sister. In this place che children may 
play what they like as long as they do not quarrel. 

A Visit to the Seashore. — If we enjoy the water, we 
may spend a pleasant day at the Marine Park. Here 
the ocean furnishes plenty of fun. We see the children 
building houses and digging ponds in the sand. Sailing 
boats and wading are sure to wet somebody’s clothes, 






18 GOOD HEALTH FOR GIRLS AND BOYS 

but no one seems to mind. For the older children, 
there are bathing, swimming, and rowing. Then a day 
at the seashore is never quite perfect without a picnic 
lunch on the sand. Just before sunset we are ready 
to start for home with our pails and shovels, and with 
faces red with sunburn. 



At the Seashore 


Summary. — i. In pleasant weather, playing in the open air 
is better than playing in the house. 

2. The air out of doors is usually fresher than that indoors. 

3. We enjoy games and sports in winter as well as in summer. 

4. Parks and playgrounds are necessary in all cities. 

5. Children need places for playing. 

Questions. — 1. What are good places for playing ? 

2. Which out of door games do you enjoy best ? 

3. What can you play when you are at the seashore ? 

4. Did you ever visit a park ? 

5. What did you see ? 

6. Have you been to a playground ? 

7. What did the children play ? 

8. Do you know where there is a sand garden ? 






IV. GOOD POSITIONS. 


How to grow Straight. 

A Good Figure. — Most of us are trying to be well. 
We wish also to grow straight and tall. The next time 
that you see a soldier, just notice how well he carries 
himself. We always expect to find soldiers with good 
straight figures and without round shoulders or crooked 
backs. The soldiers obtain their fine figures by careful 
training. They have drills and physical exercises every 
day for many years. The officers, as young mep, were 
taught at the West Point Military Academy how to 
stand and walk in the best way. We, too, may have 
good figures, if we will take the trouble to keep ourselves 
in good positions. 

Why we wish to be Straight. — We know that a person 
who is straight looks very much better than he would 
if he had round shoulders or a crooked back. If we 
carry ourselves well, we are more likely to be well. 
If the shoulders are only slightly rounded or one shoul¬ 
der is only a little higher than the other, the rest of the 
body will not be injured very much. But these slight 
troubles or deformities are very likely to grow worse. 
They may also interfere with breathing or taking good 
exercise. So it is best to keep straight. 

19 


20 


GOOD HEALTH FOR GIRLS AND BOYS 


How to grow Straight. — There are two things to re¬ 
member about growing straight. First, we need always 
to be in good positions. We do not always need to sit, 
stand, or lie in exactly the same position. When we are 
tired of sitting in one way, we may turn or change to 
another. But we still need to be in a good position. 
In the second place, if we forget how we are sitting 



Good Standing Positions 


or standing and find ourselves in some cramped or 
crooked position, we need to take a good position as 
soon as we think of it. We should form the habit oi 
holding our bodies always in good positions. Let us all 
begin now by sitting upright. 

Good Positions in Standing. — When we stand, there are 
many things to think about until we have learned the 
proper way. If we always stand well, it will become nat- 









GOOD POSITIONS 


21 


ural to us, and then we shall not need to think about 
it. First, we need a good firm foundation. The heels 
should be together and the feet turned outward, forming 
nearly a right angle with each other. The knees should 
be straight, the hips on the same level, and the abdomen 
flat or “ in.” If the chest is well forward and the 
shoulders back, we can breathe better. The arms should 
extend down at the sides. The head should be erect, 
with the chin pushed 
neither out nor in. This 
is the position that we 
take in gymnastics and 
that we should learn to 
take at other times when¬ 
ever we stand. 

Wrong Positions in Stand¬ 
ing. — If we are not on the 
watch, we may become 
very careless about stand¬ 
ing. We may find our¬ 
selves standing on one 
foot only, with one hip raised. This habit tends to 
make one side grow higher than the other. Then 
again, we may let our feet spread apart very awk¬ 
wardly. Some children lean against the desk or door 
when they are standing. The children are not so 
weak that they need to do this; it is only a bad habit. 
When we stand, let us stand upright on our feet, in a 
manly fashion. 




22 


GOOD HEALTH FOR GIRLS AND BOYS 


Good Positions in Sitting. — While it is important to 
stand well, it is still more important to sit well. Most 
of us sit much more during a day than we stand. We 
need to remember to sit back in the chair and not just 
on its edge. If we wish our legs to grow straight, our 
feet should be on the floor and not twisted around the 
legs of the chair. 

Some Wrong Positions in Sitting. — Let us think what 
are some of the harmful positions in sitting. Sometimes 



Good Sitting Positions 


when children are very much interested in the work 
before them, they sit just on the edges of their chairs. 
After a while they become tired. Then they lean back, 
still sitting on the front edges of their chairs. This 
position curves the back and tends to make the shoulders 
round. 

Sometimes, children are short or tall for their ages, 
and their chairs and desks are not at a comfortable 


GOOD POSITIONS 


23 


height. If the chairs are very much too low, the child’s 
limbs must be bent and are likely to grow crooked. 
If the chairs are too high, the feet cannot touch the 
floor, but just hang from the edge of the chair. This 
position is not only uncomfortable, but is also likely to 
bend the bones just where they come against the front 
edge of the chair. In some schoolrooms the desks and 
chairs are made to slide up and down so that they may 
be fixed at the proper height. We need to have the 
chairs comfortable and of the right size. 

Another Harmful Position. — Sometimes one shoulder 
grows higher than the other. This defect is often 
caused by sitting in wrong positions. A certain posi¬ 
tion that children sometimes take 
pushes one shoulder higher than 
the other. Do you know what 
position that is ? If you turn in 
your seats and rest one arm on 
the desk, you may find it. We 
need to be careful when working 
with only one arm on a table or 
desk not to raise one shoulder. 

The elbow may be pushed out 
instead of raising the arm. Let 
us remember to hold both shoulders at the same level. 

Sitting on One Foot. — Why is it that we like to sit on 
one foot ? • The foot certainly does not feel any better in 
this position, for it usually goes to sleep. This shows 




24 


GOOD HEALTH FOR GIRLS AND BOYS 


that we are abusing it. The foot was not made to sit 
on, and it is not a very soft cushion. Sometimes sitting 
on the foot twists the leg so that one has trouble with 
it. Let us keep our feet on the floor. 

Perhaps we twist our feet, sometimes, around the legs 
of a chair. This position is certainly not very comfort¬ 
able nor very good for us. 

Bending over Work. — After you have bent over your 
work for some time, do you feel bright and fresh ? Try 
sitting erect when you work, and see if you feel any 
better. Your shoulders were drooping forward and you 
could not breathe freely. Bending over is almost sure 
to make the shoulders grow out of shape. 

Folding the Arms. — Some people have the habit of 
sitting with their arms folded. Let us see if this tends 
to keep our shoulders back in position, or forward, 
cramping the chest. 

Let us try two or three positions and see which lets us 
breathe the best and hold our shoulders most erect. 

First, fold the arms on the chest and take as deep 
a breath as possible. 

Second, fold the hands and place them on the edge 
of the desk and take a deep breath. 

Third, place the hands on the hips and take a long 
breath. 

Fourth, repeat the first breathing. 

In what position can we breathe most easily? We 
are all ready to say, “With our hands on our hips.” 


GOOD POSITIONS 


25 


In this position our shoulders are thrown back, our 
chests have plenty of room, and we can breathe more air. 

In what position can we breathe the smallest amount 
of air ? Of course, it is when the arms are folded on the 
chest. Then the shoulders are brought forward, and 
it is impossible to fill our chests with air. 

The habit of folding the arms on the chest, then, tends 
to bring the shoulders forward, and to make them round. 

Round Shoulders. — We have already found some posi¬ 
tions that make the shoulders grow round. There are 
still others. Sometimes, if we do not take exercise enough 
or have food enough, we do not feel very strong and our 
shoulders droop forward. 

If we wish to be straight, we must take care that we 
do not use too many pillows at night. One pillow is 
enough for any well child. To sleep without a pillow is 
even better. If we have too many, the head is pushed 
forward all night. There are many positions, then, that 
tend to make the shoulders round. 

How to straighten Round Shoulders. — Most of us do 
not like to see round shoulders. We need to decide 
that we at least will not have them, and then to do all that 
we can to keep upright. There are several things that 
we can do to keep our shoulders back. If we find our¬ 
selves sitting in a position that we know tends to round 
the shoulders, we must take a proper position at once. 
We should straighten up whenever we need to do so. 
Then we should avoid the different positions that make 


26 


GOOD HEALTH FOR GIRLS AND BOYS 


the shoulders grow round. A strong back helps to keep 
the shoulders in position. 

Summary. — i. Good positions help to make a fine figure. 

2. Good positions also help to keep us well. 

3. Whenever we find ourselves in poor positions, we should 
take good ones immediately. 

4. We need to remember to always keep in good position. 

5. The desks and the seats in a schoolroom should be of the 
proper size to make the children comfortable. 

6 . Bending over our work prevents good breathing and makes 
the shoulders grow round. 

Questions. — 1. Are you sitting or standing in a good position 
now ? 

2. What is a good standing position ? A good sitting 
position ? 

3. Do your feet rest on the floor when you sit at your desk ? 

4. Why should they ? 

5. What is a wrong sitting position ? 

6. How many pillows do you use at night ? 

7. Why should we not use two or three ? 

8. What helps to keep the shoulders back in their proper 
places ? 



V. THE BLOOD. 


The Errand Boy of the Body. 

The Blood. — When we cut a finger, how the blood 
flows! Sometimes it seems as if it would never stop. 
If we tie a piece of cloth around the finger, the blood 
slowly thickens, or forms a clot, and this stops the blood 
from flowing. Forming the clot is nature’s way to stop 
the bleeding. If there is any dirt in the cut, it should be 
well washed before it is bound up. If we cut our feet, our 
arms, or our bodies, they also will bleed. Almost every 
part of the body except the hair and the nails has blood 
in it, and so bleeds when it is cut. If you look at your 
wrist, you can see the blue and purple tubes in which the 
blood flows. All over the body there are tubes for the 
blood, some of them large and some of them very small. 

If you press a finger on the back of your hand for a 
few minutes and then take it away, what do you see ? 
Can you tell what makes the spot look white at first and 
gradually turn pink or flesh color ? The blood in the 
tiny tubes makes all the skin pink. 

How the Blood goes through the Body. — If you will 
feel of your wrist, you can learn something else from it. 
Right in the middle you can feel two stiff cords. If 
you wish to feel your pulse, place the forefinger of the 

27 


28 GOOD HEALTH FOR GIRLS AND BOYS 

other hand just beside the cords and on the thumb side 
of the wrist. Press gently and wait a few minutes. Can 
you feel the pulse beat, beat, 
beat ? This is the blood flowing 
through a large tube. Can you 
count the number of times it 
beats in a minute ? In a well 
person,the pulse usually beats from 
sixty-five to seventy-two times 
in a minute, although there are 
many things to make it beat 
faster or slower. If the pulse 
should beat every second, or 
every time the clock ticks, it 
would beat rather slowly. If we 
are ill, the doctor feels of our pulses, and it helps to 
tell him what is the matter with us. Sometimes the 
pulse beats harder or faster, sometimes it is weaker 
and slower, than usual. 

The Beating of the Heart.—If the blood is going through 
the body all the time, something must make it go. The 
heart does this work. You can easily feel the heart beat. 
Just place your right hand on the left side of your chest, 
but near the middle line and about two thirds the dis¬ 
tance from the neck to the waist. Let the hand rest 
gently in this position, and you may feel the heart beat. 
After we have been playing or running very hard we can 
easily feel the heart beat and sometimes we can hear it. 

The Heart is the Pump. — This is the force that sends 



Feeling the Pulse 





THE BLOOD 


29 


the blood all through the body. In all large cities, the 
water goes to the different houses through pipes laid 
underground in the streets. Now, somewhere connected 
with the waterworks there is a pump that forces the 
water through the pipes. In the same way, the heart 
is connected with the blood tubes that pass everywhere 
through the body, and this is the pump that forces the 
blood through the tubes. 



Helping the Blood to Circulate 


The Size of the Heart. — While the heart does a great 
amount of work, it is not as large as perhaps you 
would think. Your heart is about the size of your 
own clenched fist. 

What the Blood does for the Body. — We have called 
the blood an errand boy, and it is a very busy one. It 
goes on many important errands. It receives the air 
that we breathe and carries a portion of it all over the 
body to the different parts. Then it takes the food that 








30 


GOOD HEALTH FOR GIRLS AND BOYS 


the stomach has prepared and carries this all over the 
body. The blood also takes away the waste material 
from the different parts of the body. So you see that 
the blood has very important duties. 

Our blood is made up of what we put into it; that is, 
the air we breathe and the food we eat. So we should 
breathe fresh air and eat wholesome food if we wish to 
have good blood. When we become tired and our blood 
is not very good, as sometimes happens in the spring of 
the year, we need to make it better. We should go out 
doors in the bright, fresh sunshine as much as possible, 
and should eat plenty of fresh milk, eggs, meat, and other 
good and simple food. This will do our blood more 
good than patent medicines would do. 

Summary. — i. The blood flows freely from a cut on the 
body. 

2. The clotting of the blood stops it from flowing. 

3. The blood tubes carry the blood to all parts of the body. 

4. The beating of the heart sends the blood through the 
tubes. 

Questions. — 1. How can you feel your pulse best ? 

2. How fast is your pulse beating now? 

3. What color are the blood tubes ? 

4. Why does the doctor feel of your pulse when you are ill ? 

5. Where is your heart? 

6. How large is it ? 

7. How do you blush ? 

8. What has happened when you turn pale ? 

9. How does slapping the hands against the body warm the 
fingers ? 



VI. AIR. 


What we Breathe. 

About Air. — When we study about air, we wish to 
know something about its color, its feeling, its odor, and 
its weight. Pure air has no color. Sometimes, when 
there is smoke in the air or burning gas such as we 
find at a large fire, the air seems to be colored. The 
smoke and gas make the colors. Pure air such as we 
find at the seashore and in the country is perfectly clear, 
without color, and so transparent that we can see long 
distances. 

We often feel the air against our faces, especially if it 
is in motion; that is, if a breeze or wind is blowing. If 
the air is warmer or colder than our faces, we notice the 
difference. 

Pure air has neither smell nor odor of its own, but 
it brings to us all the odors from the objects about us. 
The fragrance comes to us from the violet and the lily, 
and the foul odors come from the bogs and the drains. 
Impure air may bear many kinds of odors. 

Some Uses of Air.—We have so much air about us and 
it is so free to all that we seldom stop to think how 
important it is. If we try to think what would happen 
if the air were taken away, we may begin to realize how 

31 


32 


GOOD HEALTH FOR GIRLS AND BOYS 


much we depend upon it. If there were no air, plants 
and animals could not live. None of the flowers and 
vegetables in our gardens, and neither the .trees nor the 
grass, could grow. We could have no vegetables or 
fruits to eat, and no flowers to love. None of the animals 
that live on the land and fly in the air — that is, none 
that breathe the air — could live. Moreover, many of 
the animals live on plants; if there were no plants, the 
animals would starve to death. Plants and animals must 
have air to breathe in order to live. 

Some Uses of Air to Men. — Men have learned many 
ways in which winds may help them. Many of us have 
seen windmills. They are scattered all over Holland 
and the level parts of our own country. Windmills are 
built high and have arms made of wood or zinc that catch 
the wind. The pressure of the wind on the arms makes 
the machinery go around. Windmills are sometimes built 
over a well, and the water is pumped up by the force of 
the wind. In the older mills corn was ground into meal, 
and wheat into flour. In some places where there is no 
water power the windmill is attached to machinery, which 
saws wood and does other work. 

Sailing. — Did you ever go sailing on the water in a 
large sailboat ? If you have, then you know how fast 
the boat can cut through the water. Even large schoon¬ 
ers of three or four masts depend upon the wind. The 
largest schooners, having seven masts and carrying many 
thousands of tons, also sail by the wind. All of the pleas- 


AIR 


33 


ure sailing in the summer and the ice-boating in the 
winter depend upon a good breeze. 



An Old Windmill 


Some Other Uses of Air. — How uncomfortable we 
should be in winter without a fire! Now, we could not 
very well have a fire without air, and we like a good 
draft, too. Air, then, helps to keep us warm by keeping 
the fire burning. 

Would you like always to sit in the dark in the evening? 
If you wish to see how much a lamp needs air to make 
it burn, lay a piece of tin on the top of the lamp chimney 
to stop the draft, and see how long the lamp continues to 
burn. Air helps us to enjoy our evenings by making 
the lamps and the gas burn. 

We find on wash day that we need a good breeze of 
air. We like to have our clean clothes thoroughly dried 
and well aired. The drying is done out of doors in the 
sun much better than in the house. So the air helps 
men in many ways. 





34 


GOOD HEALTH FOR GIRLS AND BOYS 


How we can tell Pure from Impure Air.— Often, after we 
have been out of doors in the pure, fresh air, as we go 
into a house, we notice that the air in the house is very 
different from that out of doors. We sometimes notice 
odors, such as those from cooking or from persons sitting 
in a room. The air in that house is impure and needs 
to be changed. Fresh air has no smell, but some kinds of 
odors show that the air is impure. Many persons breath¬ 
ing in a room make the air close and harmful to breathe. 
Whenever we go into our rooms at home and at school, 
we should try to tell whether the air is pure or whether 
it is impure and injurious to breathe. If it is impure, we 
should arrange to let in some fresh air without cooling 
the room too much or troubling some other person. 

The Effect of Impure Air upon Us. — After sitting for 
some time in impure air we find that we begin to feel 
ill. Bad air gives some persons the headache, and they 
wonder what the trouble is. A walk in the fresh air will 
drive the pain away. Bad air often makes persons rest¬ 
less and uneasy. Children find it hard to sit still and to 
study their lessons when the air is not good. Sometimes 
persons faint if the air is close and they are not feeling 
very well. Then they have to be carried out into the 
fresh air. 

Where we find Pure Air. — In the summer, when we 
have many doors and windows open, it is easy to keep 
the air in the houses nearly as pure as it is out of doors. 
But in the winter, when the doors and windows are 


AIR 


35 


closed most of the time, the air out of doors is much 
fresher than the air in houses. This is one reason why 
it does us so much more good to play out of doors than 
in the house. Most people enjoy the pure, fresh air. In 
the summer the air is so close and warm in the cities that 
many like to go away for a short time, at least, to the 
country, the seashore, or the mountains. This change, 
with plenty of exercise and good food, after a few weeks 
makes people much stronger. 



Sailboats 


Where we need Pure Air. — If we are to be well and 
strong, we need fresh air all the time. Let us think of 
all the places where we have been to-day, at home, then 
at school. We certainly need fresh air in these places. 
On other days we go to the library to read, to the hall for 
an entertainment, or to church. Some children go to 
school in electric cars, while others travel in the steam 
cars. They need to wait sometimes at the railroad 
stations. We surely feel better if the air is kept pure in 
all of these places. 





36 


GOOD HEALTH FOR GIRLS AND BOYS 


Causes of Impure Air. — Sometimes we find the air 
indoors very impure, and we need to know the reason. 
There are many things that help to make air impure. 
When there are a great many people in a room, the fresh 
air is soon used. It is harmful to breathe the same air 
over and over, for the air that we breathe out is not pure 
enough to breathe again. 

Lamps burning in a room use some of the fresh air, 
and, if they are not carefully cleaned, they give off bad 
odors. Lamps need to be cleaned daily and all of the 
oil wiped off. When there is gas in the room, it should 
never be allowed to leak around the burner; for if enough 
of it should escape to fill the room, it might suffocate 
some one. 

Other Bad Odors. — Stoves and furnaces sometimes 
leak and send out bad odors into the room. Sometimes 
housekeepers are not careful enough about disposing 
of waste material. If it is allowed to decay in or near 
the house, bad odors may come from it. Many houses 
are not opened to let in the fresh air, and the air in them 
becomes close and stale. The different rooms need to 
be aired every day unless the weather is very stormy. 

The Best Ways of keeping the Air Pure. — When the 
weather is suitable, and not too cold or too damp, letting 
in plenty of fresh air will help to keep the air in the 
house healthful. Decaying matter should not be left 
around. It should be cleaned up and burned, buried, or 
carried away. If the house is kept clean, and plenty of 


AIR 


37 


hot water and soap are used, there will be few odors. If 
there are stoves or lamps burning, some fresh air should 
be coming into the room most of the time. We need to 
think occasionally whether the air is pure or not, and to 
keep it as pure and as fresh as possible. If the weather 
is very cold or the wind blows, some fresh air will come 
in through the cracks about the windows and doors, but 
in mild weather only a very little fresh air is supplied in 
this way. 



Drying Clothes 


Summary. — I. Pure air has neither color nor odor. 

2. Plants and animals must have air to breathe in order to 
live. 

3. The air helps us by turning windmills, by sailing ships, 
by drying clothes, and by making fires and lamps burn. 

4. Impure air is injurious to breathe. 

5. We need pure air at all times. 

6. Waste material should not be left about the house, but 
should be burned or carried away. 

7. A house should be aired thoroughly every day. 




38 


GOOD HEALTH FOR GIRLS AND BOYS 


Questions. — i. Can you smell pure air ? 

2. What do windmills do ? 

3. How can you tell impure air ? 

4. How does impure air sometimes affect children? 

5. Where is the purest air ? 

6. How should lamps be cleaned so that they will not make 
the air impure ? 

7. Why do the different rooms of a house need to be aired 
every morning ? 

8. How does a burning kerosene stove or a gas log affect the 
air of a room ? 



VII. BREATHING. 


How we take Air into our Bodies. 

All Animals need to Breathe. — Do you remember how 
your kitten looks when she is asleep ? You might watch 
her the next time you find her curled up, taking a nap. 
She is not perfectly quiet, but her side is regularly rising 
and falling. She is breathing all the time. After a dog 
has had a hard chase, he often pants and bieathes hard. 
We have seen many other animals, as horses and cows, 
breathe. Whales breathe so hard that they throw the water 
up in a spout many feet high. We call it “ blowing.” All 
animals have to breathe in order to live. Plants also 
breathe, but it is hard for us to see their breathing. They 
have tiny holes in their leaves to let the air in and out. 

We need to Breathe. — We all have to breathe all the 
time. We seldom think of it, but we breathe hour after 
hour, day and night, year after year. No matter what we 
are doing, — reading, playing, singing, sleeping, or sew¬ 
ing,— we keep on breathing. Our bodies take care of 
our breathing without our having to think about it. 

How Wonderful it Is. —Our breathing is even more 
wonderful than the movement of a clock or a watch. A 
watch has to be wound up every day, and the common 
39 


40 


GOOD HEALTH FOR GIRLS AND BOYS 


clock needs winding every week at least. A person can 
keep on breathing for sixty, seventy, and sometimes 
even a hundred years. A watch has to tick always at 
the same rate, but we can breathe more rapidly or more 
slowly as we need. 

Why we breathe Fast. — When we are running or play¬ 
ing hard, we breathe fast. Why is this? We all know 
that the harder we play, the more we wear out our clothes. 
They have to be mended more than if we just sit still. 
So it is with our bodies. The harder we play or work, 
the more we wear them out, and the more they need to 
be repaired. Fresh air and good food do the repairing. 
We do not have to think much about it. Our bodies 
will attend to making the repairs if we will only supply 
the materials and give them a chance. 

Holding the Breath. — Most children have tried to see 
how long they could hold their breath. A half a minute 
is a long time. We need the air so much and our bodies 
have been so well trained to breathe that it is hard to 
stop them. 

Good Breathing. —Although we have breathed so often, 
probably none of us knows just how we do it. Let us 
take some good breathing exercises. First, let us be 
sure that we are sitting in good positions. Then, with 
your hands on your hips, take good, deep breaths as I 
count slowly: one — two — three — four. 

How we Breathe. — Let us think, now, what we did 
when we took in and let out a breath of air. We could 


BREATHING 


4i 


feel our bodies move. Our sides moved out and our 
chests moved upward and forward. The air filled the 
lungs in our chests. Then our chests fell, and the air was 
pushed out. We do this every time we breathe, although 
we do not have to think about it. 

The Best Way to Breathe. — Some of us breathe through 
the nostrils, while others breathe through the mouth. 
Which is better ? Sometimes people have sore throats 
if they talk very much out of doors in the very cold air. 
The cold air irritates the delicate throat. On the other 
hand, if we breathe through the nostrils, the air is warmed 
before it reaches the throat and does not injure it. 

Breathing through the Nostrils. — There is also another 
reason why we should breathe through the nostrils instead 
of through the mouth. The nostrils are really two long 
passages that lead into the throat. These passages are 
lined with a moist, delicate membrane. As the air passes 
through the nostrils, this membrane catches and holds 
fast any little bits or particles of dust that may be in the 
air. There are also some small hairs in the nostrils that 
probably help to hold the dust. The pure air then 
passes on to the lungs. This is a wonderful arrange¬ 
ment, which lets us breathe only clear air and helps to 
keep our lungs well. 

Breathing through the Mouth. — If we should breathe 
through the mouth, the moist lining there might also 
catch the dust. But the dust in the mouth would be 
not only very unpleasant, but sometimes very dangerous. 


42 


GOOD HEALTH FOR GIRLS AND BOYS 


So we should breathe through our nostrils, for the 
air in passing through the nostril is both warmed and 
cleansed. 

Dust sometimes hurts the Lungs. — Some men work 
in factories where the air is full of dust and powdered 
wood or iron. Such men often have trouble with their 
lungs. Sometimes, they wear over the lower part of 
their faces something like a sponge, which sifts the par¬ 
ticles of dust out of the air. 



The Lungs 


What our Lungs Are. — Our lungs are like bags, which 
hold the air, one in each side of the chest. Tubes lead 
to them from the nostrils. So when we breathe, the air 
passes from our nostrils or mouths through the tubes and 
their branches to the lungs. 

What our Lungs Do. — We breathe pure air into our 
lungs. We have already learned that the blood in our 






BREATHING 


43 


bodies goes to the lungs. Here the blood takes part of 
the air and carries it to all the various parts of the body. 
We could not live without a constant supply of fresh 
air. 

What prevents Good Breathing. — We know that people 
need to breathe plenty of fresh air. Is it not strange 
that some people will wear clothes so tight that they 
cannot take long breaths ? Some people think that they 
look well with small waists and tight collars. They 
would be much stronger and also look much better if they 
would let their bodies work in the right way. Tight 
belts, bands, and collars interfere with good health. 

What happens when we Breathe. — We have already 
talked about taking in air. We also breathe out air, but 
it is somewhat changed. The out-going air is impure. 
It is easy to see one difference between the air that we 
breathe in and that which we breathe out. When we 
breathe on a piece of very cold glass, we can see the par¬ 
ticles of water or moisture that were in our breath. On a 
very cold morning we can see the moisture of our breath. 
The air that we breathe out contains much moisture. 

The Air that is Breathed Out. —We can tell the air 
that is breathed out from pure air in another way. We 
can often smell the difference. The impurities that are 
breathed out from our bodies make the air in a room 
seem close and sometimes give us the headache. We 
should not breathe the same air over again. We need 
a supply of fresh air in our rooms all the time. 


44 


GOOD HEALTH FOR GIRLS AND BOYS 



Twenty-seven Cubic Inches—the Amount of Air taken in at Each 
Breath 


How Much Air we Need. — When architects are planning 
dwelling houses, schoolhouses, and other buildings, they 
need to know how much air space to allow to each per¬ 
son. They need to know how much air each person 
takes in with each breath. This cube, about three inches 
high, three inches wide, and three inches deep, represents 
the air that each one of us takes in with each breath. 













BREATHING 


45 


This is about a pint of air. There are many of us in 
this room, and we breathe very often. So you see we 
need a great amount of fresh air. 

How often we Breathe. — We have already learned how 
often our pulses beat. They beat regularly a little faster 
than the clock ticks. We shall find that it takes longer 
to breathe than it does for the pulse to beat. The pulse 
beats four times while we breathe once. That is, we 
breathe, usually, seventeen times a minute. 

Summary. — i. Fresh air and wholesome food help to keep 
the body in good health. 

2. When we breathe, fresh air fills the lungs. 

3. Breathing through the nostrils is better than breathing 
through the mouth. 

4. In the lungs the blood takes up air and gives out waste 
material. 

5. The blood carries the fresh air to all parts of the body. 

6. We breathe, usually, seventeen times a minute. 

Questions. — 1. Are you sitting so that you can breathe 
freely ? 

2. Why is it better to breathe through the nostrils than 
through the mouth ? 

3. How is dust in the air harmful ? 

4. What is contained in air that has been breathed ? 

5. How much air do we take in at each breath ? How much 
in an hour? 

6 . What is coughing ? 

7. How do you sneeze ? 


VIII. HEATING AND VENTILATION. 

How we obtain Fresh Air in our Homes. 

Need of Pure Air. — We have already learned what 
makes air impure and unfit to breathe. We also know 
how we feel when we have stayed in impure air for some 
time. When we are dull and irritable, the reason may be 
that we are breathing air that is impure or overheated. 

Sometimes, because of impure air, we have the head¬ 
ache or backache, or are dizzy or faint. Close air affects 
people in many unpleasant ways. They need plenty of 
fresh, out of door air to make them feel well again. If 
we are to feel well, we need fresh air to breathe all of 
the time. 

Fresh Air in Houses. — When the doors and windows 
are closed, we must find some way for the fresh air to 
enter. Making fresh air enter and making impure air 
pass out from a room or building, is called ventilating. 

Ventilation in Summer. — In the warm weather we 
usually have the windows and sometimes the doors open, 
so that plenty of fresh air may pass all through the 
house. In warm climates the people live almost alto¬ 
gether out of doors. 

Fresh Air in Winter. ■— When the weather is cooler, we 
still need fresh air, but then we need fresh warm air. So 

46 


HEATING AND VENTILATION 


47 


in the winter we have to think both how we can warm 
and how we can ventilate our houses. 

Simple Ways to Ventilate. — Even in the winter we can 
have our windows open a few inches part of the time. It 
is better to have the window down 
at the top than up at the bottom. 

When the window is down at the 
top, the impure air, which is warm 
and near the ceiling, goes out. 

Then we are not likely to feel the 
cold air coming in. When the win¬ 
dow is up at the bottom, the cold air 
rushes in and often makes a draft 
along the floor. This chills our feet, 
and we are very uncomfortable and 
are likely to take a cold. 

Airing Rooms. — All rooms should 
be thoroughly aired at least once a day. It is a good 
practice to air the sleeping room thoroughly every morn¬ 
ing. If the windows are thrown wide open, the air can 
be changed in a short time. On pleasant, warm days 
the windows may be left open for several hours. The 
living room and dining room also should be aired at 
some time during the day. 

Another Way to Ventilate. — There is another very 
simple but good way to ventilate a room. A board about 
a foot wide and as long as the width of window is fitted 
into the bottom of the window frame. The lower sash is 



















48 


GOOD HEALTH FOR GIRLS AND BOYS 


then shut down on the upper edge of the board. In this 
way an opening is made between the two sashes in the 
middle of the window. Can you tell 
whether the air is coming in or going 
out of the window? If you hold a 
lighted candle or a few pieces of 
narrow ribbon in front of the crack, 
you can find whether the air is pass¬ 
ing in or out. This is a good way 
to ventilate when any one has to 
stay a long time in the same room. 

Double Windows. — When the 
weather is very cold, double win¬ 
dows are sometimes put on to keep 
a room warm. They are often used 
on the north side of a house. They do help to make 
a room warm, for they keep out much of the cold air. 
But they also shut out the fresh air. It is a good plan 
to have one pane of the outer window made to swing 
open so that it is possible to air the room. 

How to heat our Houses. — There are many different 
ways of heating buildings. But whatever way we use, 
we like to have all the parts of the room heated equally. 
We do not like to have a cold draft on the floor or near 
the doors or the windows. If there is a draft, we are 
likely to take cold. 

Fireplaces. — In the olden times, the only way of heat¬ 
ing a room that people knew, was by the use of a large 



A Good Way to 
Ventilate 




























HEATING AND VENTILATION 


49 


fireplace. This heated the nearest part of the room very 
warm, while the opposite side was cold. To-day, we 
often see fireplaces in 
houses. Many of them, 
however, are only in¬ 
tended to make the room 
look cozy and homelike. 

Fires are not always built 
in them. Sometimes in 
the fall and spring, when 
a little heat is needed, 
a fire may burn on the 
hearth. A fireplace helps 
to ventilate a room, for 
the impure air is drawn up 
the chimney. 

Heating by Stoves. — After a time, stoves were in¬ 
vented for heating houses. These are still used in many 
other countries and in many places in our own country. 
There are, however, various disadvantages in using them. 
A stove takes up a great deal of room, and does not 
always look well. Caring for many stoves in a house, 
means a great amount of work. Then, too, disposing of 
the ashes makes dust in the house. Care should be taken 
to ventilate the room in which a stove is used, by hav¬ 
ing a window open at the top. The fire uses up the good 
air in the room. So, although stoves are commonly used, 
they do not furnish the best means of heating houses. 

Burning Gas. — Some rooms are heated by gas logs or 



A Fireplace helps to Ventilate 



50 


GOOD HEALTH FOR GIRLS AND BOYS 


gas stoves. Great care should be taken to keep a win¬ 
dow open in these rooms all the time. The burning gas 

uses the pure air in the 
room very fast. It also 
gives off into the air poi¬ 
sonous fumes which should 
not be breathed. Gas is 
very convenient for cook¬ 
ing, especially in warm 
weather. It should not 
be largely used for warm¬ 
ing rooms, as there are 
better ways of heating. 

How a Furnace heats a 
House. — I wonder how 

A Stove is not the Best Means of 

Heating many of us have furnaces 

at home. If we have one, 
we can look in at the door, and see the great fire. This fire 
heats the air, which passes up through the long, shining 
pipes to the rooms above. Not only does the air go up, 
but sometimes the dust goes also. This is very unpleas¬ 
ant. The air passes into the furnace from the cold-air 
box. This box should open out of doors, so that pure 
air may go to the furnace. There it is heated so that it 
rises into the various rooms of the house. Such a furnace 
supplies both warm air and pure air to the rooms. This 
is a good way to heat a house. In large buildings, a 
boiler is used instead of a furnace. There are several 
ways of heating a building with hot air. 










HEATING AND VENTILATION 


5i 


Hot Water or Steam will heat a House. — Many people 
think a hot-water system is the best way to heat a house. 
A hot-water system requires in the cellar of the house 
a small furnace or boiler con¬ 
nected with many pipes which 
hold water. The water is heated, 
and then goes through the pipes 
to the radiators in the different 
rooms. All the parts of a room 
are heated alike, so that there are 
few drafts. Then there is no 
dust from the boiler. Care 
should be taken, however, to 
ventilate the rooms, as no fresh 
air comes from the boiler. Only 
heat comes from the radiators. 

How to tell the Temperature of a Room. — One person 
may think a room is cold when some one else is very 
comfortable. We need some way to tell just how warm 
a room is. A thermometer should hang in every room. 
Then we can easily read it and tell the temperature. 

The Thermometer. — The place where the thermometer 
hangs should be carefully chosen. It should not be near 
the window, the register, or the radiator, or in a draft. It 
should be about halfway between the floor and the ceiling. 
It should be neither in the coldest nor in the warmest 
part of the room. If the thermometer is hung with care, 
it will tell us the true temperature of the room. 

The Temperature of the Room. — Some people like a 



A Furnace 






52 


GOOD HEALTH FOR GIRLS AND BOYS 


room warmer than others. The best temperature for a 
room is from 68° to 70° F. What does the thermometer 
Sometimes an older person or a sick person 
likes the room a little warmer than this. If 
one is very active, playing or working, it is 
often more comfortable to have the room 
at 65°. 

Need of Sunlight.— In whatever way our 
houses are heated, we also need the sunlight. 
It helps to warm the rooms, and to make 
them more cheerful and healthful. The 
sunshine is good for us. We have seen 
plants which have been grown in the dark. 
They are pale and slender. We know how 
animals love to lie and sleep in the sunlight. 
A cat often takes her nap on the window 
sill in the sunshine. Some people, too, like 
to take sun baths. The sunlight does us as 
much good as it does the plants and animals. 

Sunlight in the Home. — We need to think how we 
are to let the sunlight into our houses. Some houses 
have trees about them that shut the light out. It is 
pleasant to have trees about the house. They should, 
however, stand far enough away from the building to let 
the sunlight in at the windows. Some people have the 
blinds closed and the curtains drawn so that the sun¬ 
light will not fade the carpets and the furniture. Now, 
the health of the family is much more important than 
the condition of the furniture. During a few days in 


tell us now ? 



Thermometer 












HEATING AND VENTILATION 


53 


summer, it may be more comfort¬ 
able with the house darkened and 
cool. Usually the sunlight should 
be most welcome. 

Difference between a Sunny and a 
Sunless Room. — What a difference 
there is between a room bright 
and cheerful with the sunshine 
and one which the sunlight never 
enters! We can even feel the 
difference. One is cheerful, light, 
airy, and refreshing. The other is 
often cold and cheerless. How 
well plants grow in the sunny win¬ 
dows ! The bright flowers add to 
our pleasure during the winter. 

Sunlight especially Needed. — 

There are some rooms in which 
we can hardly do without the 
sunshine. How much pleasanter 
it is to eat breakfast and dinner 
with the sun shining in at the 
windows ! We certainly need the 
sunlight in the dining room. In 
the sitting or living room, too, we 
can hardly do without it. Here all 
the family spend the spare hours, 
and here the children play. How Steam and Hot Watee 

Some people think that any are used for Heating 





















54 


GOOD HEALTH FOR GIRLS AND BOYS 


kind of room is good enough to sleep in. Some persons 
even sleep in dark rooms, without any windows opening 
out of doors. This is not right. When we think that 
we are in a sleeping room seven or eight hours each day, 
we see the need of having the room well ventilated. 
The sun should reach a sleeping room at some time 
during the day. 

Taking Cold. — We all know how unpleasant it is to 
have a cold. There are many causes for colds. Some¬ 
times if we sit with a draft around our feet or on our 
backs, we take cold. Cold air striking the back of our 
necks or our heads may start a cold. If we are well and 
strong, we are not so likely to take cold as is a sickly 
person. Sitting in damp clothing after being out of 
doors in the rain or snow may hasten a cold. Chilling 
the body in any way such as cooling off very quickly 
when overheated is also unwise. We very commonly 
take a cold from a person who already has one. When 
anyone has a cold, all of the other members of the family 
are likely to have one unless they try to prevent it. 

How to prevent a Cold. — The surest way to avoid a 
cold is to keep away from any person who already has 
one. When sneezing and coughing, one should always 
cover the face with a handkerchief so that the cold will 
not be carried from one person to another. Living in 
cool, well ventilated rooms also helps to prevent colds. 
Keeping the body from being overheated or chilled also 
helps to keep well. Cold bathing of the face, neck and 
chest strengthens us to resist colds. 


HEATING AND VENTILATION 


55 


Summary.—i. The proper ventilation of a room is very 
important. 

2. A room may sometimes be ventilated by opening a win¬ 
dow a few inches at the top. 

3. Another simple way to ventilate a room is by using a 
board under the lower sash of a window. 

4. Buildings are heated by fireplaces, stoves, furnaces, 
steam or hot water-systems. 

5 . The temperature of a room should be about 68° F. 

6. Sunshine in a room makes it bright, cheerful, and more 
healthful. 

Questions.— 1. How often should a room be aired ? 

2. Why should one pane of a storm-window be made to 
open ? 

3. What are the bad effects of heating a room by gas ? 

4. Why should a house that is heated by hot water or steam 
be carefully ventilated ? 

5. Where should a thermometer hang in order to tell the true 
temperature of a room ? 

6. What may cause a cold ? 

7. How may a cold be prevented ? 

8. Does inhaling medicine ever relieve a cold ? 

9. Why do people seldom take cold while “ camping out ” ? 

10. Should the head be covered with bedclothes ? 

11. Can you tell about the “ Black Hole of Calcutta ” ? 


IX. CLEANLINESS. 


How to keep Clean. 

Why we need to be Clean.— We are all trying to be 
well and strong. We have found that having plenty of 
exercise and breathing fresh air will help us. Keep¬ 
ing ourselves clean will also help us. A good bath 
makes us feel comfortable. If we have been playing or 
working and have become somewhat dusty and cov¬ 
ered with perspiration, we feel like another person after 
a bath. When we are warm, the perspiration comes out 
all over our bodies. The perspiration contains some 
of the waste materials that our bodies throw off. Bath¬ 
ing removes this material. 

Perspiration. — We perspire all of the time, although 
more freely when we are warm. If you feel of the palms 
of your hands, at almost any time, you will find that they 
are moist. We perspire more than we really think we 
do, for the perspiration is continually leaving our skins 
and going off into the air. When a dish of water is left 
uncovered, the water gradually goes off into the air, or 
evaporates. In the same way the perspiration is evapo¬ 
rating from our bodies. A man usually perspires from 
one to two pints during a day, and in summer even more. 

56 


CLEANLINESS 


57 


Since all of this waste material is coming out on the 
skin, of course we need to bathe to keep the skin clean so 
that it can do its work. We all know that a bath makes 
us feel clean and fresh. 



Effect of Bathing. — There is another reason why we 
wish to bathe. After a good bath we feel not only cleaner, 
but stronger. A cold bath, especially, tones us up and 
makes us feel ready for 
anything. A bath of¬ 
ten jests us and leaves 
us feeling fresher. Of¬ 
ten it rests us to bathe 
just our hands and 
faces. 

Cleanliness and 
Health. — People who 
are unclean often live 
in unclean and disor¬ 
derly homes. We have 
all seen houses where dust and waste material were left 
around. If dirt only were left about, it would not be so 
dangerous; but the waste material is likely to decay and 
sometimes makes the people in the house ill. It of¬ 
ten happens, when there is some disease like yellow 
fever, typhoid fever, or smallpox about the neighborhood, 
that these untidy people are among the first to be taken 
ill. Dirt and disease often go together. In the same 
way, cleanliness and health tend to go together. 


Toilet Articles 







58 GOOD HEALTH FOR GIRLS AND BOYS 

Cleanliness and Business. — There is still another reason 
and a very important one, for keeping clean. If a boy 
wishes to find a position in some business, do you not 
think he is more likely to succeed if he keeps himself 
clean and his clothes tidy? If you think about it, you 
will find that often the most successful men are those 
who keep themselves and their stores clean and tidy. 
People respect them and like to trade with them, so 
they win success in business. We also have more 
respect for ourselves when we are clean and neat. It 
would be a mistake, however, to think that we must 
never soil our hands when at play or at work. Often we 
need to do so, but after we are through with our task 
or our game we should bathe and brush our clothes. 
We wish always to be as clean as possible. 

How to keep ourselves Clean.— In order to be clean, we 
need to bathe our bodies often. There are many ways 
to do this, and many kinds of baths. There are cold- 
water baths and warm-water baths. We all know that 
warm water will cleanse our hands better than cold 
water does. We also know that when we put our hands 
into cold water, it makes them tingle more than warm 
water does. Now, warm baths are usually more cleans¬ 
ing than cold ones, while cold baths are more invigorat¬ 
ing than warm ones. After taking a warm bath, we feel 
very clean, rested, and refreshed. After taking a cold 
bath, the body should be rubbed briskly with a towel 
so that one will feel warm and all aglow; we also feel 
strengthened. Some persons feel cold after a cold bath; 


CLEANLINESS 


59 


this shows that they are not strong enough to take the 
bath so cold. They should take a warmer bath. 

Tub Baths.— We all need a good warm tub bath once 
or twice a week. In summer we need it more often than 
we do in winter. If we are very active and perspiring 



A Modern Bath Room 

freely, we need it more often than we do if we are quiet. 
Plenty of warm water and good soap will help to cleanse 
the body. In winter, care should be taken not to go out 
in the cold just after a bath, as one is likely to take cold 
then. A good time for a warm bath is just before going 
to bed. It makes us feel clean and rested. 

Why we use Soap. — We often need soap in bathing. 
If we make a good lather over all the skin, the soap 













6o 


GOOD HEALTH FOR GIRLS AND BOYS 


mixes with the dust and, when washed off with clean 
water, thoroughly cleanses the skin. We need to be 
careful to use good soap, or the skin will become rough 
and dry. Some soaps that contain naphtha or a little 
kerosene are good for washing clothes and are good 
laundry soaps. These are not good for the skin. Cas¬ 
tile soap, Pear’s soap, Ivory soap, and others are good for 
bathing, or are good toilet soaps. Some of the cheap 
but highly scented soaps are not pure and should not 
be used. 

Our own Towels. — We should not use a towel that 
other persons have used. Each person needs a separate 

towel. Sometimes dis¬ 
eases of the skin and eyes 
are carried from one per¬ 
son to another on the 
towel. Each member of 
the family should have his 
own towel and, when pos¬ 
sible, his own piece of 
soap. 

Sponge Baths. — It is 

not enough to take a bath once or twice a week. We 
need to be clean every day. Many people take a bath 
the first thing every morning with a sponge or a cloth. 
A cold sponge bath is very invigorating and makes one 
feel better all day. A warm sponge bath is good if one 
is not strong enough to use the cold water. We should 
take a sponge bath every morning, summer or winter. 



A Towel for Each Child at School 






CLEANLINESS 


The cold bath in winter should be taken in a warm 
room. Then we are not likely to take cold when we 
go out of doors. A cold sponge bath each morning will 
help to prevent us from taking colds. 

Shower Baths. — Shower baths are something like 
sponge baths. Usually a metal ring is fixed five or six 
feet over the bath tub, and 
connected with the water 
pipes. All around the ring 
there are small holes. 

When one takes a shower 
bath, one stands under the 
ring and turns on the water. 

Then the water comes out 
of the holes in the ring, 
and runs down the body as 
if one were out in a shower. 

Sometimes people begin 
with warm water and grad¬ 
ually change to cold water. 

The best time for a shower 
bath is early in the morn¬ 
ing, or after playing or 
working. The shower 
bath, like the sponge bath, 
is invigorating as well as 
cleansing. 

Surf Bathing. — All the 
boys and girls who live 


A Shower Bath 














6 2 


GOOD HEALTH FOR GIRLS AND BOYS 


near the seashore, a pond, or a river know what fun it 
is to go in swimming. On hot summer days, we like to 
go down to the water and just splash in. When the 
water is cold, it often takes some time before we can 
get up courage to take the first plunge. But we feel 
so much better after the bath that we are paid for our 
trouble. 

Now there are several things to remember about bath¬ 
ing out of doors. When you are dressed for the water, 
it is well to go directly into the water all over. Some¬ 
times children play along the edge of the water with their 
clothes partly wet. The part of the body that is out of 
the water feels cold and the child is likely to take cold. 
It is better to go right in, and stay with most of the body 
under the water. People often wet their foreheads 
before going into the water, to prevent the blood from 
rushing to their heads and giving them the headache. 
If we jump around and are active in the water, we can 
usually keep warm. After the bath a good rubbing with 
a bath towel helps us to keep warm and to feel all aglow. 
It is well to rest after a bath. 

Swimming. — Some boys like to swim so well that they 
stay in the water too long. They should come out before 
their teeth begin to chatter or their lips begin to turn blue. 
Half an hour is long enough to stay in the water at one 
time. Once a day is often enough for most boys and girls 
to go bathing or swimming. It would be well if every 
boy and girl learned to swim. It is fine sport, and it 
is a great advantage sometimes, in case of accident, 


CLEANLINESS 


63 


to know how to swim. Swimming tanks or pools are 
often used instead of ponds or rivers. 

When to go Bathing. — The best time to go bathing is 
before a meal, from ten to twelve o’clock in the forenoon 
or from four to five o’clock in the afternoon. One needs 
to be very strong to go in bathing before breakfast. It 
is very harmful to go swimming just after a meal. At 
that time the food is being digested, and a sudden plunge 
into cold water hinders the digestion. Bathing out of 
doors every day during a summer may make us much 
stronger if we are careful; otherwise it may do us much 
harm. Some people feel better when they do not go bath¬ 
ing out of doors. It does not seem to agree with them. 

Other Baths. — If people do not take care of them¬ 
selves, or if they work too hard, they sometimes become 
weak or have rheumatism, consumption, or some other 
disease. Then the doctors may advise besides other 
treatments some particular kind of bath. There are 
many different kinds of baths, as sulphur baths, mus¬ 
tard baths, sand baths, mud baths, sun baths, Turkish 
baths, etc. Each of these is recommended to cure or re¬ 
lieve some particular disease. Sulphur baths are usually 
taken at springs where the water contains sulphur. Mus¬ 
tard baths are made ready by putting some mustard in 
warm water. People often take mustard foot baths to 
cure a cold. 

Bathing our Faces and Hands. — What is more attractive 
than a clean, happy child ? If we wish people to love 


6 4 


GOOD HEALTH FOR GIRLS AND BOYS 


us, we must not only behave gently but keep clean. It 
is not enough to take a bath once a week or even once 
a day. We need to keep our faces and hands just as' 
clean as we can. After we have been eating or han¬ 
dling dusty objects, we need to bathe our faces and hands. 

Finger Marks. — If a child goes about with sticky or 
soiled fingers, he leaves marks wherever he puts his fin¬ 
gers. We often see finger marks on window panes, doors, 
desks, or books. These marks make a great amount of 
trouble for the person who has to clean them off, and 
sometimes they ruin a dress or a book. Oftentimes chil¬ 
dren wet their fingers in turning the leaves of a book. 
Wet fingers are likely to leave a mark. The book then 
shows that some child has been untidy. There is also 
danger of carrying dirt to the mouth in moistening the 
fingers. Sometimes diseases are spread in this way. 

Just look at your fingers now, and see if they are 
clean. Before starting for school we might see if our 
hands and faces are clean, and our hair neatly arranged. 

Our Finger Nails. — When bathing our hands, we need 
also to care for our nails. They should be kept clean. 
Some children have a very bad habit of biting their nails. 
This is a very unclean habit, and makes the fingers look 
shabby. It really spoils the looks of the fingers, and a 
child will some day be very sorry that he ruined his 
nails by biting them. 

Chapped Hands. — We have all had chapped hands, and 
know how sore they can be, and how bad they look. 


CLEANLINESS 


65 


Sometimes in winter boys have very rough, chapped 
hands. If we take good care of our hands, they will not 
become chapped. We should be careful to wipe them 
dry after bathing them. If we go out into the cold when 
our hands are damp, it is very likely that they will become 
chapped. To cure chapped hands, we must first wash 



A Public Bath for Schoolboys 


them clean with warm water and soap, and then dry them 
thoroughly with a towel near a fire or a register. Then 
we need to make the skin soft by rubbing glycerin into 
it. If this is done just before going to bed, a pair of old 
gloves worn on the hands will keep the glycerin from 
soiling the bed clothing. The glycerin makes the skin 
soft and easy to heal, and soon the skin becomes well. 
We should try to keep our hands in good order by wash¬ 
ing them clean, and by drying them thoroughly. 




66 


GOOD HEALTH FOR GIRLS AND BOYS 


Coughing. —When coughing, we should remember to 
turn our faces away from other persons. We should 
never cough in any one’s face. Also, when we yawn, we 
should place a hand over the mouth to cover it. These 
matters are important if we wish to be polite. 

Caring for the Hair.— -We need also to learn how to 
take care of our hair. It needs to be bathed, although 
not quite as often as the rest of our bodies. Every two 
or three weeks the hair needs a good shampoo or bath. 
Then it should be dried quickly, so that one may not take 
cold. When the hair is clean and in good condition, it 
should be soft and slightly glossy. If the hair is brushed 
often, it will naturally be somewhat glossy. Some people 
use a little oil on the hair to make it more glossy, but 
this practice is not in good taste. The hair will look 
well if it is well cared for; that is, if it is clean and 
neatly combed. 

A Clean Mouth. — Some children find their mouths 
very convenient pockets. Now, our mouths were made 
for eating, drinking, and talking. Small objects like 
pencils and coins sometimes find their way to the 
mouth. When we stop to think where the coin has 
been, we take it out of the mouth very quickly. Who 
knows where a five-cent piece has been? It may have 
been traveling around for years from pocket to pocket 
and from hand to hand. It has been in some clean 
pockets and in some very soiled pockets, rubbing up 
against keys and handkerchiefs. 


CLEANLINESS 


67 


Pencils in the Mouth. — The pencil, too, can tell its 
story. It may have been in the mouth of some other 
child. Children sometimes exchange candy, half-eaten 
food, whistles, and bean-blowers. Of course, if one of 
these children has any trouble with his mouth or throat, 
he is likely to give the disease to the other child. We 
should try to remember not to take objects from the 
mouths of other children and not to offer other children 
anything that we have had in our mouths. Some chil¬ 
dren have the bad habit of chewing gum. The gum 
is likely to cling to the teeth and to make it hard to 
keep them clean. People who are particular about their 
looks seldom chew gum. 

Chewing Tobacco. — Chewing tobacco is still worse. 
This stains the teeth dark and makes them unsightly. 
The tobacco is harmful not only to the teeth, but also 
to the digestion. It interferes with the work of the 
stomach in digesting the food. Tobacco chewing is also 
a very disagreeable habit. 

It is hardly necessary to say that we should keep 
our fingers out of our mouths. If we want a clean 
mouth, we must try to keep everything out of it except 
our food. We also need to bathe the mouth, but we 
can do that when we cleanse the teeth. 

We should care for our Teeth. — There is one other 
thing to remember. After each meal, when getting 
ready to start for school, be sure to clean the teeth. 
We all like to see a child with sound, white teeth. They 


68 


GOOD HEALTH FOR GIRLS AND BOYS 


add more to her good looks than a pretty dress or a 
stylish hat. But we can never have good teeth unless 
we take good care of them. There is still another 
reason why we should take care of the teeth. If we 
do not keep our teeth clean, they will decay, pain us, 
and have to be taken out. We need all of our teeth to 
chew our food. If the food is not properly broken up, 
the stomach may not be able to digest it. Then the 
stomach aches and we have indigestion or dyspepsia. 
This is a very painful trouble, and none of us would like 
to have it. We need to take good care of our teeth so 
that they may do their work and make us look well. 

How to take care of our Teeth. — Some of us natu¬ 
rally have better teeth than others, but we all wish our 
teeth to be as good as possible. We need to remember 
them five times a day. This seems very often ; but if we 
attend to them when we care for our faces and hands, we 
will soon form the habit. Then we can easily remember 
them. The first time to brush the teeth is early in the 
morning, when we take the morning bath. If we wish 
to have a clean mouth, the teeth must have a good 
brushing. After each meal all pieces of food should be 
removed from between the teeth and the mouth and 
teeth thoroughly rinsed with warm water. Just before 
going to bed at night is the most important time of all 
for cleansing the teeth. They should be thoroughly 
brushed, and a simple powder may be used. We should 
take care that the powder is not gritty or it will scratch 
the teeth. If any pieces of food remain in the mouth 


CLEANLINESS 


69 


at night, they will stay there for a long time, for ten or 
twelve hours, and they may begin to decay. This is 
bad for the teeth, for it causes them also to decay. 
When we bathe our faces and hands after each meal and 
before going to bed, we need to clean the teeth. 

Clean Clothing. — In order to be thoroughly clean we 
must not only have clean bodies, but we must wear clean 
clothes. 

How to keep our Clothes Clean. — There are different 
ways of keeping our clothes clean. We need to change 
them often. Some 
clothing, like, stock¬ 
ings, handkerchiefs, 
underclothing, and 
cotton dresses, can 
be washed and 
ironed. This, usu¬ 
ally, makes them 
perfectly clean and 
fresh. Some 
clothes, like woolen 
dresses and suits, 
cannot very well be 
washed without 
spoiling them. They can, however, be shaken, hung on 
the line, and thoroughly aired. There are other clothes, 
like coats, hats, and boots, that must be brushed to take 
off the dust and dirt. So we clean clothes by washing, 
airing, shaking, and brushing them. 








70 


GOOD HEALTH FOR GIRLS AND BOYS 


Care of Clothes. — We can find some people who 
always look neat and clean and others who never look 
tidy. Some people are careful and do not become untidy, 
while others always soil their hands and clothes whatever 
they do. When we work, let us try to do it neatly and 
so make little dust. When some people wash dishes or 
dust a room, they seem to spread about as much dirt as 
they clean up. 

A Clean Home. — We all know how pleasant it is to 
live in a house that is kept clean. We do not like to see 
the tables and chairs covered with dust. We have also 
learned that it is more healthful to have the house clean 
and free from all decaying matter. 

Keeping Things in Order. — It is desirable to keep the 
house orderly as well as clean. Chairs and floor are not 
the places for clothes and papers. We need to have a 
place for everything. Then if we put our things in their 
places after using them, we shall know where to look for 
them when we want them again. This will save us 
much time and worry. 

How to keep a House Clean. — A great amount of care 
is required to keep a house clean. It needs to be washed, 
swept, and dusted. Some of the rooms need to be 
cleaned every week. 

Washing. — The best way to clean many parts of a 
house is to wash them either with warm water or with 
warm soapsuds. Floors, windows, and sinks need to be 
thoroughly washed. 


CLEANLINESS 


7 i 


Sweeping. — Then the carpets have to be swept. The 
rugs need to be taken out of doors and thoroughly 
beaten and swept. Before sweeping a room, we need to 
dust all the furniture and ornaments and to cover them 
or to take them into another room. Then the shades 
should be dusted and rolled up. If there are any lace 
curtains, they should be taken down and shaken. When 
the room is ready for sweeping, it should be swept till all 
the dust and dirt is taken up. If a large rug is used in 
the middle of the floor, it can be taken out of doors and 
thoroughly beaten. The strip of bare floor around the 
rug needs to be dusted often 
with a damp cloth. Carpet 
sweepers are useful when a 
thorough sweeping is not 
necessary. 

Dusting and Dusters. — After 
sweeping, much of the dust 
that has settled on window 
sills, tables, or mantles can be 
taken up with a damp, cotton 
dusting cloth. More delicate 
objects can be dusted with a 
dry dusting cloth. There are many different kinds of 
dusters in use. A piece of white cheese cloth makes a 
good duster. It is soft, and so does not scratch delicate 
objects. When it becomes soiled, it can easily be washed 
and used again. It takes up the dust, which can then 
be shaken out of doors. Some people use feather dus- 






72 


GOOD HEALTH FOR GIRLS AND BOYS 


ters, but these only stir up the dust, which will settle again 
on everything in the room. It is well to have the win¬ 
dows open while sweeping and dusting so that much of 
the dust may go out of doors. Often people have too 
many ornaments about their rooms. These catch the 
dust and it takes a great amount of time to dust them. 
It is better to use‘fewer ornaments at one time. Then 
when we are tired of them, we can put them away and 
take out others. In this way our rooms might be made 
more attractive, and it would take less time to keep them 
in order. 

Care of Closets. —There are parts of a house that 
people sometimes forget to clean. It is necessary that 
pantries, closets, and ice chests should be washed out and 
kept clean. Some people do not think of these places 
because they are out of sight. A closet needs to be 
swept whenever the room is swept. Pantries where the 
food is kept should always be clean. Otherwise we can 
not have clean food. 

Clean Cellars. — We wish to keep the whole house 
clean. Not only the rooms where we live, but also the 
other parts of the house must be cared for. No decaying 
vegetables should be kept in cellars. Of course, we do 
not expect to keep the cellar entirely free from dust, but 
it should be free from bad odors. All pipes should be 
frequently examined and any leak should be promptly 
repaired. 

Clean Yards. — Some houses have yards or lawns 
which need to be kept in good order; that is, free from 


CLEANLINESS 


73 


papers and dried leaves. Many people have sidewalks 
to care for. They need to be kept free from snow in the 
winter and dust and mud in the sum¬ 
mer. When one is fortunate enough 
to have a piazza, that, too, needs to 
be swept every morning and occa¬ 
sionally washed. The door mat keeps 
a large amount of dirt out of the 
house. It should be swept or shaken 
regularly. 

Spring Cleaning.— While we intend 
to keep our houses in fairly good 
order all the time, yet every good 
housekeeper thinks it necessary to 
have an extra cleaning of the whole 
house every spring. As soon as help.ng to keep Clean 
spring arrives, we see carpets and 
curtains on the clothesline. This is the time to wash 
the doors and the woodwork of the house. Clean paper 
on the walls and a new coat of paint or varnish over 
the woodwork freshens a house very much. The cur¬ 
tains may be washed and ironed. The heavier couch 
covers and draperies may be thoroughly shaken and 
aired in the fresh sunshine. 



A Clean Schoolroom. — Since we spend nearly as much 
time at school as we do at home, it is important to have 
the schoolroom clean. At first we may think it is the 
janitor’s duty to keep the room clean, but we also have our 




74 


GOOD HEALTH FOR GIRLS AND BOYS 


share of the work. The janitor, it is true, has the floor to 
sweep and the floor and windows to wash. He also does 
most of the dusting. But we need to keep the floor tidy 
and to help in the dusting. At the end of each session 
it takes only a few minutes for each pupil to pick up the 
papers that may have fallen about his desk and to throw 
them into the wastebasket. 

Dusting. — Then the pupils can help in dusting the 
room and desks carefully every morning. Surely each 
girl will be glad to learn how to dust a room well, if she 
can have a neat white apron and cap to protect her 
clothes from the dust. In some classes there are groups 
of children who keep the schoolroom dusted. 

The inside of the desk should be kept orderly and 
free from loose bits of paper and pencil sharpenings. 

The blackboards are constantly calling for care, for 
they need to be cleaned and to be washed often. 

Keeping the School Yard Clean. —When we visit a school 
and find paper and bits of orange peel and apple cores 
scattered about the steps and yard, we think the children 
of that school are not very tidy. Can any one find these 
things about your school yard ? 

There should be a box or a barrel in the yard, and all 
the remains of lunches should go into it. If there is no 
box or barrel there, the remains of lunches should be 
carried into school and put into the wastebaskets. 

A Clean City. — We also have our part to do in keep¬ 
ing the streets of the city or of the town clean. The 


CLEANLINESS 


75 



streets are usually cleaned by sweeping and the dust 
is laid by watering. It is very convenient at times to 
throw paper bags and old envelopes into the streets. 
This habit makes a very untidy city. We need to help 
the street cleaning department to do its work. 


Junior Citizens at Work 

How the Children Help. — In Chicago some of the chil¬ 
dren are trying to keep the city clean. They belong to 
the Junior Improvement League or Clean City Club. 
The club consists of over seven hundred children and 
three hundred adults. They have agreed to three 
things: to throw no paper on the street, to pick up not 
less than one piece of paper each day, and to protect all 
growing things. Branches of the club have been formed 
in several schools of Chicago and other cities. 







76 


GOOD HEALTH FOR GIRLS AND BOYS 


From Cleveland, Ohio, comes the following report, 
addressed to the president of the juvenile department 
of the Health Protective Association : — 

“ On Thursday, May 18, at 4 p.m., I was refrained from 
throwing an apple core down in the market; also pre¬ 
vented fourteen boys from throwing lunch papers and 
paper bags near the school yard Wednesday noon; also 
Monday, May 15, picked up twenty pieces of paper and 
a banana skin. Charlie Smith.” 

“The Chautauquan,” August, 1903. 

Summary. — 1. Cleanliness, as well as plenty of exercise and 
fresh air, will help us to grow well and strong. 

2. A bath rests the body as well as cleanses it. 

3. Half an hour is long enough to stay in the water while 
bathing or swimming. 

4. Do not put pencils or money in the mouth. 

5. Do not put into the mouth anything that another person 
has had in his mouth. 

6. The teeth should be cleaned five times a day, sometimes 
by brushing, sometimes rinsing them with warm water. 

7. It is pleasanter as well as more healthful to live in a clean, 
orderly house or schoolroom. 

Questions. — 1. Why should we be clean ? 

2. How often should a tub bath be taken ? A sponge bath ? 

3. When is the best time to go bathing or swimming? 

4. How should we take care of our hands ? 

5. Should you wet your fingers before turning the leaf of a 
book ? 

6. How is tobacco harmful? 

7. In what way may a house be kept clean ? 

8 . What is the best kind of duster ? 

9. Why should closets, cellars, yards, and streets be clean ? 


X. FOOD. 


What we should Eat. 

A Visit to a Great Market. —The best place to see many 
different kinds of foods is at one of the great city 
markets. Let us visit together one of these large mar¬ 
kets. As we come in sight of it, we see the streets on 
either side full of wagons loaded with fresh vegetables 
and fruits. We can hardly make our way along, for the 
sidewalks are piled with barrels and boxes of apples, 
potatoes, onions, carrots, turnips, and other vegetables. 
Even on the very steps we may see a woman with a 
basket of fresh, crisp water cress or of catnip. As we 
enter the market we look down the long, broad aisle that 
stretches through the whole length. On either side of 
this aisle are rooms or stalls where the different kinds 
of food are sold. Each stall is like a separate grocery, 
provision, fish, or egg store. A large market is like a 
collection of fifty or more separate grocery or provision 
stores under one large roof. 

Different Kinds of Food. — At one stall we find not only 
boxes upon boxes of eggs, but also many round cheeses 
under glass. Here are tubs of butter opened and ready 
for us to taste and to buy. In another stall we see beef¬ 
steak and roast beef cut and ready for cooking. Chick- 

77 


7 8 


GOOD HEALTH FOR GIRLS AND BOYS 



ens, lamb, turkeys, ham, veal, and sausages are hung up 
to tempt us. But what do we see in that large tank of 
running water ? Surely it must be something alive,— 
goldfish, silverfish, and crayfish that look like tiny lob¬ 
sters. These call our attention to the cod, the salmon, 
the trout, the haddock, and many other fish that are so 
good to eat. By the time we reach the door of the 
market we are amazed to see so many kinds of food. 


Animal and Vegetable Foods. — When we study about 
the various foods, we find that many of them come from 
animals, some come from plants, and others are minerals. 
The most common animals that give us food are the 
cow, the ox, the pig, the sheep, the calf, the birds, and 
the fishes. Potatoes, beans, lettuce, and onions are called 
vegetable foods. There are some foods, like salt, that 
come neither from plants nor animals, and are called 
mineral foods. 








WHAT WE SHOULD EAT 


79 


Animal Foods. — Let us name some of the animal foods. 
The cattle give us beefsteak and roast beef, besides meat 
for many good soups and 
stews. We also have smoked 
and canned beef. From the 
calf we obtain veal and 
tongue. The pig furnishes 
ham, bacon, pork, sausages, 
pigs’ feet, and lard. Mutton 
and lamb come from the 
sheep. There are many birds 
that we eat, such as chicken, 
pigeon, squab or young pigeon, 
turkey, goose, and wild duck. 

Fish is a very important article 
of food; some of the fish commonly eaten are the cod, 
the haddock, the salmon, the shad, and the perch. 
From the animals we also obtain milk, butter, cheese, 
and eggs. 

Vegetable Foods. — Of the plants that give us food, we 
eat sometimes the leaves, sometimes the fruit, and some¬ 
times the roots or stems. 

Some of the vegetables that are roots or stems of 
plants are potatoes, beets, turnips, parsnips, onions, and 
carrots. Some of the vegetables that are fruits of plants 
are tomatoes, corn, beans, and peas. Grapefruit, grapes, 
apples, pears, bananas, oranges, and cereals are also 
fruits. 

Cereals are the fruit of oats, wheat, corn, rice and bar- 












80 GOOD HEALTH FOR GIRLS AND BOYS 

ley. After preparation at a factory these grains are sold 
in packages in the market under different names. Rolled 
Oats, Cream of Wheat, and Malted Barley are some 
preparations sold for breakfast food. 

Some of the leaves that we eat are lettuce, cabbage, 
and parsley. Can you name some other vegetable foods ? 

Protective Foods. — There are certain substances con¬ 
tained in some foods that are necessary for the growth of 
our bodies. Perhaps you have heard these substances 
called “vitamines.” They are found chiefly in milk, 
eggs and the leafy vegetables, as lettuce and spinach. 
This is the reason that beet-tops, chard, cabbage, cauli¬ 
flower, parsley and other “greens” are good for us. In 
winter as well as summer, we should eat often some form of 
leafy vegetable. We should have milk everyday. Since 
these foods protect our bodies from certain diseases and 
poor development they are known as “protective foods.” 

Healthful Food. —Since we find such a variety of food 
in the market, we shall need to select, when we have to 
provide for a family, the food that we are to eat. Now 
some food helps us to grow and to become stronger, 
while it never makes us ill. This is healthful or whole¬ 
some food. Some healthful foods are bread, meat, milk, 
eggs, cereals, vegetables, fruit, and simple desserts. Of 
course the cooking of foods is very important, and 
healthful food is often made unhealthful when it is not 
cooked in the proper way. 

Unhealthful Foods. — Some food does not help us to 


WHAT WE SHOULD EAT 


81 


grow and may make us ill. This is unhealthful or un¬ 
wholesome food. Such foods are pickles, much candy, 
heavy puddings, pies, and rich 
cake. Some kinds of healthful 
food, like eggs, may, when cooked 
by frying, be unwholesome for 
some people. We should take 
care that fruit is ripe and in good 
condition when we eat it. Un¬ 
ripe fruit and decayed fruit are 
both harmful. Wilted vegetables and stale meat are not 
good for us. Seasoning, such as pepper, mustard, and 
spices, when it is used in small quantities, gives a good 
flavor to food. Seasoning in large quantities is not 
healthful. 



Unhealthful Foods 


Combination of Foods. — If we think about what we eat, 
we shall find that certain foods seem to go well together. 
When we eat bread we want butter on it. When we 
eat meat we like potato, bread, or rice. Fish and potato 
also are eaten together. Bread and milk, crackers and 
milk, crackers and cheese, and pork and beans are served 
together. People have found by experience that when 
we eat meat we also need what is in the potato in order 
to grow in the right way. Babies can grow on milk 
alone, but older children need solid food also. 

What to eat for Breakfast. — There are certain foods 
that people have found are good for breakfast. It is well 
to begin with some fruit,—an orange, a baked apple, or a 





82 


GOOD HEALTH FOR GIRLS AND BOYS 


banana. Then a cereal is good, such as oatmeal or some 
form of wheat, with cream or milk. After this, eggs 
cooked in some form, with muffins, or meat and potato, 
may be added. Most people like something hot to drink 
in the morning. Coffee is injurious to many persons. 
Wheat coffee, milk, or water is better for children. 

What to eat for Dinner. — The dinner is usually the 
most substantial meal of the day. Some families like to 
have it in the middle of the day, while others like it in the 
evening. The time for dinner depends much upon the 
habits and work of the family. It is well to begin with 
soup, for this warms the stomach and prepares it for the 
rest of the meal. Dinners may consist of many courses, 
but in a simple dinner the meat and potato follow the 
soup. Two or three vegetables, like corn and tomatoes, 
are often served with the meat. Then a simple dessert 
or fruit follows. A glass of cold water always accom¬ 
panies a dinner. Sometimes a glass of milk or other 
drink is added. Iced water is not healthful, as it chills 
the body. Water which has been bottled and kept in 
the ice chest is cold enough for drinking. 

The Supper or Luncheon. — The third meal, which may 
be a supper at night or a luncheon at noon, is usually 
more simple than the dinner. It is better to have this 
meal hot. A soup, a stew, eggs, or a salad, with muffins, 
butter, and cocoa or chocolate, make’a good meal. 

How Much Food we should Eat — We all need to eat 
enough to keep us well and to make us strong. Some 


WHAT WE SHOULD EAT 


83 


persons eat too much, while others do not eat enough. 
A small child eats little and its food is mostly milk. Boys 
and girls are sometimes very hungry and should have 
plenty to eat, in order to grow large and tall. Men and 
women need to eat enough to keep well, while older peo¬ 
ple do not seem to need so much food as younger people. 

If one is very active, 
playing or working out 
of doors, he needs more 
food than if he is quiet 
in the house or in bed. 

The seasons affect our 
appetites somewhat. In summer we usually care for less 
food than we need in winter. We like cold foods, such 
as cold meats and salads, in summer. In winter, we like 
our foods hot and very substantial. 

When we should Eat. — Most of us like three good 
meals a day. The English and Germans usually eat 
oftener, four or five times a day, but some of their meals 
are merely luncheons. Americans have become accus¬ 
tomed to three meals a day. Some people have tried to 
live on two meals, but most people prefer a third. 

Sometimes, when we are not very well and cannot eat 
much at a meal, we like a light lunch in the middle of the 
forenoon and in the afternoon. 

No Lunches between Meals. — Children, when they are 
well, should not eat between meals. It is better for them 
to eat enough at the three regular meals. Do you know 



Healthful Foods 






84 GOOD HEALTH FOR GIRLS AND BOYS 

why this is true ? I will tell you. After we have eaten 
a meal our stomachs have to work hard to take care of 
the food. Sometimes it takes them three or four hours 
to do this. Then they need to rest before the next meal. 
If we eat too often, we make our stomachs work most 
of the time. They soon become tired or worn out 
and we have pain in them. So we must work them 
properly or we shall be ill and have to rest them for a 
long time. It is better to eat our meals regularly three 
times a day. 

Going without Breakfast. — Sometimes it is hard to rise 
in the morning in time to have breakfast, to prepare for 
school, and to arrive on time. Then we say that we 
cannot stop for breakfast, and we hurry to school. This 
we should never do, because it is a long time before noon 
and our bodies need the food. Then some children 
“forget” to go home to dinner at noon. This habit does 
not help them to grow. If we are accustomed to have 
three meals a day, it is not well for us to go without one 
very often. We are likely to feel faint after a time, and 
perhaps are cross. 

Pure Food. — Some merchants, who would like to grow 
rich very quickly, sell food that is not what people think 
it to be. Instead of selling pure coffee, sometimes they 
mix with the coffee another substance that is cheaper, 
and sell it all for coffee. When some strange substance 
is mixed with food, we call it impure. Sometimes such 
mixed food is harmful, but not always. The foods that 


WHAT WE SHOULD EAT 


85 


are most often made impure are spices, canned goods, 
and chopped meats. We cannot always tell what is in 
canned goods. It is better to buy fresh food and to cook 
it in the kitchen. It is better to buy fresh squash than 
to use canned squash. We cannot buy all kinds of fresh 
vegetables in the winter, but we can have squash, onions, 
celery, carrots, turnips, cabbage, beets, etc. Surely 
these are enough so that we need not live on canned 
vegetables. 

Preserves. —We all know how good preserves are. But 
did you ever stop to think what keeps them from turn¬ 
ing sour ? It is because they are 
so very, very sweet. What kinds of 
preserves have you eaten ? Have 
you had any pears, peaches, cherries, 
or plums ? Most of us like rasp¬ 
berry, strawberry, and blackberry 
jam. These are good for us only 
when eaten in small quantities with 
other food. 

Salt Foods. — Some food is preserved in salt in¬ 
stead of in sugar. Many of us like fish hash, or “ fish 
balls ” which are made of salt fish and potatoes. 
There are other foods that are salted to keep them 
in good condition. Salt herring, corned beef, ham, 
olives, and pork are kept in this way. Salted foods 
are sometimes good for a change, but it is not well 
to live entirely on them. Sailors at sea are obliged to 






86 


GOOD HEALTH FOR GIRLS AND BOYS 


live a long time on salted food and are sometimes sick 
on account of it. 

Sour Foods. — Some foods are so very sour that they 
keep in good condition. Pickles and limes, which are 
kept in this way, should be eaten only in small quantities. 

Canned Vegetables. — There are some canned foods 
which are not very sour, very sweet, or very salt. Corn, 
tomatoes, beans, and peas are preserved in another way. 
They are prepared, then cooked, and put in tin cans. 
The cans are closed and sealed while the contents are 
very hot. If the canning is well done, these foods will 
keep a long time. 

Plain Living. — We have been studying about different 
kinds of foods, so that we may know what is good for us 
and what is harmful. We should be contented with 
good bread, butter, milk, meat, eggs, potatoes, vegetables, 
and fruit. Children who live all the time on rich food 
are often sick and certainly are not as strong as those 
who have plain, wholesome food. 

RECIPE FOR AN APPETITE. 

My lad, who sits at breakfast 
With forehead in a frown, 

Because the chop is under-done, 

And the fritter over-brown, —_ 

Just leave your dainty mincing, 

And take, to mend your fare, 

A slice of golden sunshine, 

And a cup of the morning air. 


WHAT WE SHOULD EAT 


87 


And when you have eat and drunken, 

If you want a little fun, 

Throw by your jacket of broadcloth, 

And take an up-hill run. 

And what with one and the other 
You will be so strong and gay, 

That work will be only a pleasure 
Through all the rest of the day. 

And when it is time for supper, 

Your bread and milk will be 
As sweet as a comb of honey. 

Will you try my recipe? 

— Alice Cary. 

Summary. — 1. Foods may be divided into animal, vege¬ 
table, and mineral foods. 

2. We should eat regularly and moderately three times a day. 

3. Children should not eat luncheons between meals. 

4. We should eat pure, wholesome food. 

5. Most foods are preserved by being made very sweet, 
very salt, or very sour. 

6. Fresh cooked food is better than canned food. 

7. Plain, wholesome food will make us grow stronger than 
will rich food. 

Questions. — 1. What are the animal foods ? 

2. Name some vegetable foods. 

3. What is the difference between healthful and unhealthful 
foods ? 

4. What is good to eat for breakfast ? for dinner ? for supper ? 

5. What is pure food ? 

6. What impure foods are often sold ? 

7. Is bread the “ staff of life ” ? why ? 


XI. DRINKING. 


What is Good for us to Drink. 

A Choice in Drinking. — We, find on the table many 
kinds of beverages from which to choose when we are 
thirsty. Water and milk are usually found on all dinner 
tables. Cocoa, tea, and coffee are generally served at 
certain meals. Beer and wines, unfortunately, are used 
in some families. Some beverages that are commonly 
used by grown people should not be given to children. 
Water and milk are the best for young people. 

Pure Drinking Water. — We cannot be too careful 
to have our drinking water pure. Pure water is as 
important as pure food. People are often made ill by 
drinking impure water. When a great many people are 
ill from this cause, we call the illness an “ epidemic.” 

How Pure Water Looks. — Pure water is nearly color¬ 
less. It is clear, bright, and sometimes sparkling. Pure 
water has neither taste nor odor. But we cannot always 
tell pure water by its looks. 

Impure Water. — Water that is muddy or yellow is 
impure. Sometimes there is an odor which shows that 
there is something harmful in the water. Water may 
look clear and pure and yet make people very ill. Such 

88 


DRINKING 89 

illness is due to very, very small particles or germs that 
are in the water, though 
we cannot see them. 

Water co n t a i n i n g 
these germs is most 
dangerous to drink. 

The Source of Drink¬ 
ing Water. —The water 
that people drink comes 
from many different 
places. In the coun¬ 
try each house has its 
well. If the well is built carefully and kept clean, the 
water should be pure. In cities, the water-supply carries 
water to all the houses. The water may come from 
lakes, rivers, ponds, or wells. It is 
usually stored in very large basins, 
or reservoirs, and then distributed 
through pipes all over the city. 

How to purify Water. — Some¬ 
times the water is not as clear as 
we should like to have it. We may 
put a filter on the faucet. As the 
water passes through the filter, the 
particles are taken out. Care must be taken to keep 
the filter clean, or it may do harm instead of good. 

Water in our Bodies. — We could not live without 
water. It forms a large portion of our bodies. Much of 



Faucet with Filter 



At the Well 






9 o 


GOOD HEALTH FOR GIRLS AND BOYS 


the food that we eat is mixed with water. The blood 
is largely made up of water, which carries the food 
through the body. 



Drinking Water. — Since water is so important to our 
health, we should take care to drink enough of it. How 
much water do you think you 
drink during one day ? Each 
person needs two quarts, or 
eight glasses, daily. That 
seems to be a large amount, 
and many people do not 
take enough. In very warm 
weather, however, we need 
even more. 

The Best Time to drink 
Water. — Some children like 
to take three or four glasses of 
water with each meal. This 
a good Filter is not the best way. One glass 

at each meal is usually enough 
to take with the food. One glass should be taken on 
rising in the morning and another on retiring at night. 
One glass can be taken in the middle of the forenoon, 
another in the afternoon, and the rest whenever we are 
thirsty. In this way we shall take eight glasses during 
the day. 


Ice Water. — If we are to drink so much water, we 
should think of the best kind to drink. Certainly we 






DRINKING 


9 i 


do not like it hot or warm. Ice water is too cold and 
chills the body. It hinders the work of the stomach in 
digesting food. Water that has been cooled by stand¬ 
ing in the refrigerator or some other cold place is cold 
enough. It tastes good and does not harm the body. 



A Reservoir of Pitre Water 


The Individual Cup. — Sometimes, several children will 
take turns in drinking from the same cup or glass with¬ 
out rinsing it. This is always dangerous. If one child 
has any disease of the throat or mouth, he may give it to 
the others. Each child in school should have his own 
drinking cup in his desk. A public drinking cup should 
always be thoroughly rinsed before using. Many people 
when traveling never use the public cup. One can 
carry a small tin, aluminum, or rubber cup. Some prefer 
a cup that is made to fold and be carried in a case. 

Milk in General Use. — Next to water, milk is probably 





9 2 GOOD HEALTH FOR GIRLS AND BOYS 

used more commonly than any other beverage. For 

babies and small children, it 
serves as their chief and 
sometimes their only food. 
Even for older children, milk 
is a very important part of a 
meal. Grown people also 
use it on cereals and pud¬ 
dings, and in tea, coffee, and 
cocoa. We could hardly do without milk in cooking. 
Cream also is used on cereals and desserts. 

Milk a Valuable Food.—Milk is probably our most 
important single food. Every child should drink at 
least two glasses or one pint or more of milk every day. 
A glass of milk is good with breakfast and another at 
luncheon. It is found that many school children do not 
weigh what they should for their age or are not growing- 
fast enough. Lunches of milk are sometimes served in 
school in the middle of the morning session. This has 
helped many children to gain in weight and to feel 
stronger. Milk is even more important for children than 
meat or fish. Some children think that they dislike 
milk, but the truth is they have never learned to like it. 
Drinking milk is a good health habit to form. 

Fresh or Sweet Milk. — Since milk is so generally used, 
care should be taken to have it fresh and pure. How 
does fresh, sweet milk look ? Those who have lived in 
the country and have helped to milk the cows know how 



Traveling Drinking Cups 







DRINKING 


93 



it looks. At first it is yellowish white, but after standing 
awhile the thick, yellow cream rises to the top. Unfor¬ 
tunately, city milk sometimes looks bluish white because 
water has been added to it. We need to use milk when 
it is fresh, for it soon turns sour. Sour milk may some¬ 
times be used for cooking, but is not good for drinking. 


Shipping Milk to the City 

Pure Milk. — We wish milk to be not only sweet but 
pure, that is, milk with nothing either added to it or 
taken from it. Sometimes water is added and the milk 
is made very thin. Sometimes certain substances are 
added to keep the milk from souring. 

We never like to find dirt in the bottom of a glass of 
milk. This means lack of’cleanliness in the care of the 
milk. The stable should be clean, the cows clean, the 
attendants clean, and the cans clean. In short, cleanli¬ 
ness should be the rule from the milking to the drink¬ 
ing of milk. Care should be taken to keep the cows 






94 


GOOD HEALTH FOR GIRLS AND BOYS 


well, for milk from sick cows is not good to drink. 
Then, too, our milk should have some cream on it and 
not be skimmed. 


How to keep Milk Pure and Sweet. — Great care is 
needed to keep milk in good 
condition for drinking. Cleanli¬ 
ness is very important. The 
milk should be cooled soon after 
milking and kept on ice. An 
early delivery in the morning 
also helps to keep the milk cool. 
The use of glass jars instead of 

Frame with Glass Milk Jars cans allows US to See whether 

dirt is present or not. These 
jars, too, may be thoroughly cleansed. 



Sterilized Milk.— In order that milk may be absolutely 
pure, it is sometimes boiled. It is then said to be ster¬ 
ilized. Or the milk may be 
heated to i6o° only. When 
prepared in the latter way, 
we call it Pasteurized milk, 
after the great scientist who 
first so prepared it. Pasteur¬ 
ized milk tastes better than 
sterilized milk, and keeps as 
well. Milk for babies and 

invalids is often heated in this way. The milk is put in 
bottles which are plugged with cotton. Then the bot- 


















DRINKING 


95 



ties are put in a pail of water and heated for twenty 
minutes at a temperature of i6o° F. Afterward the 
bottles are cooled and kept on ice until they are needed. 

Condensed Milk. — Since fresh milk will not keep sweet 
very long, it is sometimes cooked and put in cans. Con¬ 
densed milk is thicker than fresh milk, because much 
of the water has been taken out. Some kinds are 
also sweetened. When one is living a long distance 
from stores, condensed milk is often useful. 


A Cow Barn Clean Enough to Eat in 

A Cup of Tea. — Most of us have been in the kitchen 
when a cup of tea was being made. We have watched 
the steam coming out of the spout of the teakettle. This 
shows that the water is boiling. Then just the right 
quantity of tea leaves is put in the teapot and the hot 










9 6 


GOOD HEALTH FOR GIRLS AND BOYS 


water is poured on them. After a few minutes the 
tea is ready to pour into the cup. 

What a Cup of Tea Does. — Some people are very fond 
of a cup of tea. It rests them when they are tired. It 
sometimes sends away a headache. Unfortunately, tea 
also has some injurious effects. It often makes people 
irritable. If taken at night, it may keep one awake. 
Did you ever see any one’s hand shake so that he could 
not keep it still ? This happens sometimes when one 
drinks very strong tea. Tea is not for children. “ Cam¬ 
bric tea,” made of hot water and milk, is better for them. 

Coffee. — How often has the fragrance of coffee told 
us that breakfast is nearly ready! How good it smells ! 
It is more difficult to make a good cup of coffee than 
a good cup of tea. It should be made with boiling water 
and served without much boiling. 

What Coffee does to Us. — Coffee is even more injurious 
to some people than tea. It usually affects them in the 
same way, making them irritable and nervous. Strong, 
black coffee is especially harmful. 

Wheat Coffee.— Some people use instead of real coffee 
wheat coffee, which has no injurious effects. This coffee 
is made by roasting the grains of wheat. It needs 
to be cooked some time before serving. Wheat coffee 
is better for children, as well as for most grown people, 
than the real coffee. 

Cocoa. — Some of us like sweet chocolate and choco- 


DRINKING 


97 


late creams only too well. The cocoa that we drink is 
another form of chocolate. A cup of cocoa serves as 
food as well as a drink. If the cocoa is made with milk, 
it is very rich and good. Cocoa is best in cold weather. 

Other Drinks. — If we were to visit at dinner time the 
homes of children all over America, we should find, 
unfortunately, other drinks or beverages on the table 
besides water, milk, tea, coffee, or cocoa. Beer and 
wines are too often served. These, even when on the 
table, should never be given to children. 

Alcohol. — If we were to look through a medicine 
closet, we should very likely find a bottle labeled alcohol. 
This is sometimes used for bathing in sickness. If we 
examine the bottle, we will find that alcohol looks very 
much like water. It is clear, transparent, and colorless. 
Alcohol is to be used on the outside of the body, and we 
should not make the mistake of taking it for some other 
medicine. 

Alcoholic Drinks. — There are many different kinds of 
drinks or beverages that contain alcohol. These are 
called alcoholic drinks. The most important of them 
are the various kinds of beer, wines, and spirits. 

Beer. — There are many kinds of beer made in Eng¬ 
land and Germany as well as in the United States. It 
is made from barley and hops by a very long process. 
There is little alcohol in beer. Only about one twentieth 
part of the whole is alcohol. The hops give the bitter 
taste. 


9 8 


GOOD HEALTH FOR GIRLS AND BOYS 


Wines. — Wines are produced very largely in Europe 
They are made from the juice of grapes. There are as 
many kinds of wine as there are kinds of grapes grown 
all over France, Germany, Spain, and the western part 
of the United States. Some wines are dark red, while 
others are white. Some are sweet, while others are sour. 
Among the wines most generally used are Port, Sherry, 
Bordeaux, and Burgundy. These contain from one tenth 
to one quarter part of alcohol. 

Spirits.—The beverages that contain the largest amount 
of alcohol, that is, one half, are called spirits. These are 
brandy, whisky, gin, and rum. They are the most in¬ 
toxicating of all drinks when taken in large quantities. 

Beer and Wine in Europe. — If we should travel over 
Europe, we should find that in many places the water 
is impure and unfit for use. Sometimes the flavor is so 
unpleasant that tea or fruit juices are added to improve 
it. The fact that so much of the water is impure has 
probably led to the habit of using beer or wines instead 
of water. The Germans use beer freely, and the French 
take wine. Even the English use beer more commonly 
than the Americans. Since the Americans are more 
nervous and excitable, beer and wines are more injurious 
to them. 

Effect of Beer and Wine. — Beer and wine affect people 
differently. Some persons are more easily affected than 
others. The effects vary also with the amount that has 
been taken. The alcohol in the beer or the wine is what 


DRINKING 


99 


chiefly causes the harm. The larger the quantity of alco¬ 
hol taken, the greater the harm that is likely to follow. 

The Effect of Alcohol. — We have probably all seen the 
unpleasant sight of an intoxicated person. The chief 
effect of alcohol is to excite or stimulate the nerves. 
The excited mind, the unsteady walk, the ready speech, 
all show irritated nerves. Beer is likely, also, to make 
people grow too stout. 

The Danger of the Occasional Glass. — When any one 
once begins to drink wine, it is hard to stop. The per¬ 
son longs for or craves it. This is the chief danger of the 
occasional glass of wine. Many people take a glass or 
two of wine when invited out to dinner. If, however, the 
desire for wine is formed, it is very difficult to overcome. 
It is safer to refuse the first glass. 

After drinking Heavily. — Drinking alcoholic liquor 
so affects some persons that they do very wicked things. 
Many crimes are done after drinking. Many homes are 
ruined and broken up. Such drinking also wastes a 
great amount of money that should help to make the 
home happy. Drinking frequently is the cause of much 
illness, suffering, poverty, and many crimes. 

Alcohol as a Medicine. — Doctors are not all agreed on 
the value of alcohol in sickness. Sometimes it seems to 
do good, but it should be taken only by the advice of a 
physician. It is not good to take alcohol when we are 
tired or to cure a cold. Neither will it prevent sickness. 
Probably no one in health needs alcohol. 


IOO 


GOOD HEALTH FOR GIRLS AND BOYS 


Patent Medicines. — How little we know what we are 
drinking when we take a dose of patent medicine ! We 
are ill and think we need medicine. Most of the patent 
medicines contain alcohol, and some have nearly a quarter 
part of alcohol. Instead of taking such medicine, we 
should give more thought to the laws of health. We 
should take more care about pure air, water, and food, 
and should try to keep well. 

Alcohol for Children. — Certainly children are better off 
without alcohol in any form. Physicians do not know 
everything about it, and it is safer to leave it entirely 
alone until we are older and can understand more 
about it. 

Summary. — i. Pure water is the best beverage. 

2 . We need to drink about eight glasses of water each day 

3. Drinking water may be cooled but should not be iced. 

4. Milk for drinking should be pure as well as fresh. 

5. Tea is a stimulant and often makes people irritable. 

6. Coffee is also a stimulant. 

7. Cocoa is a food as well as a beverage. 

8. Alcoholic drinks are injurious. 

9. Most patent medicines contain alcohol. 

Questions. — 1. Why is ice water injurious ? 

2. How is the public drinking cup dangerous ? 

3. Should one drink much cold water when overheated ? 

4. How can milk be kept pure and sweet? 

5. How is a cup of cocoa made ? 

6. Does drinking alcoholic beverages prevent illness ? 


■9 -j 

V 4 


XII. COOKING AND SERVING. 


How to prepare Food. 

Foods eaten Uncooked. — There are some foods that 
we eat without cooking them. Many fruits, such as 
apples and bananas, and some leaves, such as lettuce and 
parsley, are eaten uncooked. 

Why we cook Food. — Most foods, however, need to be 
cooked. Cooking sometimes softens the food and makes 
it ready to eat. Cooked foods keep in good condition 
longer than uncooked foods. Cooking usually changes 
the food so that our stomachs can more easily digest it. 
Sometimes cooking improves the flavor of food, or makes 
it taste better. 

Different Ways of Cooking. — There are many different 
ways of cooking. We like our meats roasted. Roast 
beef, roast lamb, and roast veal are healthful. Some 
food is baked, as bread, cake, and cookies. Sometimes 
beefsteak is broiled over hot coals. Boiling is a very 
good way to prepare many vegetables. Frying is not a 
very good way to cook food. Fried food is very hard 
for the stomach to digest. It is very important to cook 
food well, for poor cooking may make a whole family ill. 
There is a great deal to be learned about cooking. At 

IOI 


102 


GOOD HEALTH FOR GIRLS AND BOYS 


cooking school, children learn how to prepare the most 
common dishes in the best ways. 



These Girls are learning how to serve a Meal 

Serving Food. — To serve food neatly and well is nearly 
as important as to cook it well. The tablecloth should 
be clean, whole, and smooth. The dishes should be 
arranged in an orderly manner and put in their proper 
places. If they are pretty, the table will look better. 
They can at least be perfectly clean. Perhaps your 
teacher will tell you just how she sets the table. 

At the Table. — When we are at the table, there are 
many things to think about. We have already learned 
what is a good sitting position. We should sit in this 
way at the table, always remembering where the feet and 
the elbows belong. There is no room for the elbows on 









COOKING AND SERVING 


103 


the table. Even if we are very hungry, we should wait 
patiently until our turn comes. If we help in passing 
food, we should do it carefully.and quietly. When food 
is passed to us, of course 
we take the piece that is 
nearest to us and not the 
largest piece. 

A Happy Dinner. — How 

shall we behave at the 
table? We need to be 
orderly and cheerful, but 
not too noisy. We should 
be willing to listen as well as to talk. Sometimes chil¬ 
dren are sent away from the table when they are rude. 
Good table manners are a sign of a lady or a gentle¬ 
man. Politeness is the rule at all times. 

Summary. —1. We cook food to make it taste better and to 
make it easier to digest. 

2. Foods are cooked by roasting, boiling, steaming, broiling, 
and frying. 

3. Name many kinds of baked food. 

4. Food should be served in a neat and orderly manner. 

5. Good table manners are very important. 

Questions. — 1. What foods are roasted ? 

2. Why is broiling better than frying ? 

3. How do you set a table ? 

4. What is the proper way to sit at the table ? 

5. How should we pass food ? 



How Silver should be placed for 
Dinner 





XIII. DIGESTION. 


What our Food does for Us. 

What Digestion Is. — In order to be well fed, we need 
to have good food, well cooked and well served. But 
this is not enough. We also need to have our bodies 
in good order, so that they can take the food and make 
it over into good blood. The stomach and other parts 
of the body change the food so that the blood can 
carry it to every part of the body. We say the stomach 
changes or “ digests ” the food. 

How the Food goes to the Mouth. — There are many 
ways of carrying the food to the mouth. The Chinese 
use long, slender sticks, called chopsticks. Some savage 
people use their fingers. Some animals use their paws, 
lips, or tongues. 

The Knife, Fork, and Spoon. — In preparing the food in 
the plate, we use both the knife and the fork. The fork, 
however, as a rule, should carry the food to the mouth. 
Sometimes the spoon does this. The side of the spoon 
only need touch the mouth. There is no need of mak¬ 
ing a noise with knife, fork, or spoon. The napkin, 
when not in use, may be spread across the lap. Although 
the food is partly cut on the plate, it needs to be made 

104 


DIGESTION 


io5 

still finer. Chewing the food carefully makes it fine, as 
it should be. Some people eat their food too quickly. 
We should take time enough to chew the food long and 
thoroughly. Quick eating often causes indigestion. 

KINDS OF TEETH Upper TIME OF APPEARANCE 



TEMPORARY SET 



Incisors 

Canine 

Bicuspids 


Year 


Molars 


TEETH : 

The Teeth. — The teeth help us in chewing. We bite 
our food with our front teeth. There are four teeth in 



Lower 

PERMANENT SET 

Kinds, Arrangement, and Time of Appearance 

















GOOD HEALTH FOR GIRLS AND BOYS 


106 

the upper jaw and four in the lower jaw that are sharp 
and made for biting. We may call them the “ biting 
teeth.” On either side, in both the upper and the lower 
jaw, is a long, pointed tooth. These are the “tearing 
teeth,” so called because animals such as the cat and dog 
use them for tearing their food. Back of each tearing 
tooth are two larger teeth used for chewing. These are 
the “ chewing teeth.” Back of these are the “ double 
teeth ” that grind the food and so are sometimes called 
the “ grinding teeth.” When all of the “ grinding teeth ” 
have come, there are three of them on each side of each 
jaw. The grinding tooth that is farthest back on each 
half of each jaw comes later in life than the others. 
Since these teeth come when one is between twenty and 
thirty years old, and possibly very wise, they are called the 
“ wisdom teeth.” Can you tell how many teeth there 
are in your upper jaw, and in your lower jaw? 

The Permanent Set. — The biting, tearing, chewing, and 
grinding teeth belong to the permanent set. They begin 
to come during the sixth year of our lives, and the last 
ones usually appear during our twenty-fourth year. 

The Milk Teeth. — Young children have a set of tem¬ 
porary or “ milk teeth.” They are smaller and fewer in 
number than the permanent teeth. They begin to appear 
when a baby is about seven months old. They drop out 
as the permanent teeth come. Have you any of the 
“ milk teeth ” ? 

Sound Teeth. — We all know how hard it is to eat 


DIGESTION 


107 


when our teeth ache. They need to be sound and in 
good condition if we are to chew our food properly. 
Sound teeth are very necessary to good health. 

How to keep our Teeth Sound. — If we wish to have 
sound teeth, we must keep them clean. We have already 
learned that we can do this by brushing them in warm 
water. If it is not convenient to use a brush, we may 
rinse the mouth with warm water. If we cannot do that, 
we may remove the particles of food by drawing a piece 
of white silk thread between the teeth. Dental floss 
especially prepared for this purpose is sold at drug 
stores. 

Toothpicks. — Toothpicks, if made of wood, may be 
used when we are by ourselves, but never before other 
people. Hard substances like pins should not be used 
to pick the teeth, as they are likely to do injury. 

The Food in the Stomach. — After we have swallowed 
our food we usually forget all about it. It passes, how¬ 
ever, into the stomach, where very important changes 
take place. If we eat too much, we soon find out where 
our stomachs are. It takes a long time for a dinner 
to digest—from three to four hours. While digestion is 
going on we should not play very hard. 

What a Stomach Ache Means. — When there is pain 
in the stomach, we may know that we have been treat¬ 
ing it badly. Perhaps we have eaten too much and given 
it too much work to do. Perhaps we are very tired, and 
the stomach is not able to do its work. Perhaps the 


io8 


GOOD HEALTH FOR GIRLS AND BOYS 


food was too rich and so hard for the stomach to digest. 
Another time we should be more careful. 

What our Food does for Us. — After the food is digested 
by the stomach and by other parts of the body, it goes 
into the blood. Now the blood, we have learned, is the 
messenger of the body, and goes to every part. The 
blood carries the good food material all over the body 
and makes it well and strong. If the blood has to carry 
unwholesome food, the parts of the body cannot grow 
well or strong. The food we eat and the air we breathe 
make our blood, and the blood makes our bodies. So 
strong bodies must have 
good blood, and good blood 
can come only from good 
food, plenty of fresh air, 
exercise, and rest. 

Growing.—Good food helps 
us to grow. Do you know 
how mu~h you grew last 
year ? Did you have your 
height measured against the 
wall ? If you have your 
height measured now, and 
again at the end of the year, 
you can tell how much you 
have grown this year. Good food also helps to keep 
us warm. We do not feel the cold as much after a 
good hot dinner as we do when we are hungry. Our 
food also gives us strength to go about. 





DIGESTION 


109 


GROWING. 

A little rain, and a little sun, 

And a little pearly dew, 

And a pushing up and a reaching out, 

Then leaves and tendrils all about — 

Ah, that’s the way the flowers grow, 

Don’t you know ? 

A little work, and a little play, 

And lots of quiet sleep ; 

A cheerful heart, and a sunny face, 

And lessons learned, and things in place — 

Ah, that’s the way the children grow, 

Don’t you know? 

Summary. —1. Good digestion is necessary to good health. 

2. We should chew our food slowly and thoroughly. 

3. The permanent set of teeth consists of biting, tearing, 
chewing, grinding, and wisdom teeth. 

4. Keeping the teeth clean will help to make them sound. 

5. The stomach helps to digest the food. 

6. The blood carries the digested food to the different parts 

of the body. 

7. Good food makes us grow. 

Questions. — 1. Of what use is the knife at the table ? 

2. How should we use the fork and the spoon ? 

3. What are the milk teeth ? 

4. Why should our teeth be sound ? 

5. Why should we not crack nuts with the teeth ? 

6. Why is chewing gum injurious ? 

7. Is it well to eat very soft food ? 

8. What makes the stomach ache ? 

9. Should we eat food that we think will make it ache ? 


XIV. TOBACCO. 


Harmful to the Body. — We have been studying about 
what will help us to grow and to keep well. We also 
need to know about what will injure our bodies. We 
have already learned that poor food,^impure air^ack of 
exercise, uncleanliness, and alcoholic drinks will injure 
us. We need to add to these the use of tobacco. 

What Tobacco Is. — Some of us have seen tobacco 
growing. The plant has large, broad leaves and a beau¬ 
tiful, long white flower. It needs a rather warm climate 
and is grown largely in the southeastern part of the 
United States and in the West Indies. 

Different Forms of Tobacco. — The leaf is dried, cured, 
and rolled or pressed into different shapes. It is sold in 
the market in the form of cigars or cigarettes. It is also 
pressed and cut in small blocks. This is used for smok¬ 
ing in pipes or for chewing. 

The Effect of Tobacco on the Body. — In small quanti¬ 
ties, tobacco seems to have little injurious effect on men. 
For boys and young men, however, even small quantities 
are harmful. Tobacco weakens the body so that it is 
more likely to take diseases. Nervousness, dyspepsia, 
deafness, sensitive throat, and weakness of the heart are 
likely to trouble the users of tobacco. Cigarette-smok- 


TOBACCO 


hi 


ing is especially harmful to boys. It stops their growth 
and makes them short, small, and dull. 


Reasons why Tobacco should not be Used. — Smoking is a 
bad habit. After one begins to smoke, it is not only very 
hard to stop, but one is likely to smoke more and more. 



To being To Good To Skill To Good To Long To the best To many To the 

Strong. Health. in Athletics. Scholarship. Life. Companions. Business Highest 

Positions. Success. 

Doors closed to Boys who use Tobacco 

It does not help us to live, and so it is useless. It is even 
more than useless, for it contains a poison that is harm¬ 
ful. It is, moreover, very untidy. Constant smoking stains 
the mouth, the lips, and the teeth, and gives an unpleas¬ 
ant odor to the breath. Even the clothes of a smoker 
have the odor of stale tobacco. Then it is a very expen¬ 
sive habit, and costs many dollars in the course of a year. 
Many men regret having formed the habit, but find 
that it clings to them throughout life. 

Success in Life. — In order to succeed in life we need 
the full use of all our faculties, mental as well as bodily. 
Smoking and drinking injure these faculties and so tend 
to cause failure. Some large firms refuse to employ 
young men who use tobacco and intoxicating liquors. 
Such men are not always reliable. 




































XV. CLOTHING. 


How to dress Properly. 

Clothing keeps us Warm. — We have put on our clothes 
so many times that we seldom stop to think why we wear 
them. During most of the year, especially in winter, we 
need clothing to keep us warm. Sometimes when it is 
very cold or very windy, we need extra wraps. In sum¬ 
mer we wear less clothing than in winter, and at times 
it is so warm that our clothes seem to be a burden. 
We need some clothing, however, even in the warmest 
part of a summer day, and often toward evening we need 
a coat. 

Protecting the Body. — Sometimes we need clothing to 
protect some particular part of the body. A motorman 
on the electric cars wears gloves to protect his hands 
from the motor handle. If he holds the handle long 
when his hand is warm and moist, he is likely to be pois¬ 
oned by the metal. So he wears a thick leather glove. 
Although the gloves are very warm, he needs them 
for protection as much in the summer as in the winter. 
Some gloves are made with open backs in order to cool 
the hand. 

We wear clothing, then, not only to keep the body 
warm, but often also to protect some special part of it. 


CLOTHING 


”3 

Ornaments on the Body. — There is still another reason 
why we wear clothing. Many beads, buttons, and ribbons 
that we wear neither keep us warm nor protect us. We 
wear them simply that we may look more attractive. 
They are ornaments. Some uncivilized people who 
wear very little or no clothing think it very necessary 
to wear a necklace or a bracelet, and consider them¬ 
selves undressed without it. Even pricking figures in 
ink on the skin, or tattooing, takes the place of clothing 
with some uncivilized people. 

Materials used for Clothing. — If we think of all the kinds 
of garments that we wear, we shall find that they are made 
of many different materials. The warmest garments are 
made of furs; we borrow our coats from the seal,the marten, 
the mink, and from other fur-bearing animals. Woolen 
garments also are warm, and are often worn both as 
undergarments and as outside clothing. In cold weather 
nothing is so warm as woolen underwear. This clothing, 
also, the animals furnish us. The wool, after it is ob¬ 
tained from the sheep, is spun into yarn and then woven 
into warm cloth of various kinds. 

Some Other Materials. — In warm weather we prefer 
clothing made of silk, of cotton, or of linen, for these 
make cooler clothes than wool. The cotton and the linen 
cloth are woven from thread obtained from the cotton and 
the flax plant. The silk thread is spun for us by the silk¬ 
worm, but has to be prepared and woven before we can 
use it for garments. 


GOOD HEALTH FOR GIRLS AND BOYS 


114 

We also need proper clothing for our feet. The leather 
of our boots protects the feet from pebbles and rough 
ground. We should have wet feet more often if it were 
not for our rubber shoes and our boots. 

The Weight of our Clothes. — Some of us are carrying 
heavy weights about with us all the time. Can you 
guess where they are ? These weights are scattered all 
over our bodies so that we do not think how heavy they 
are. If you have an overcoat at school, hang it on a spring 
balance and see how much it weighs. Can you find how 
much all of your clothing together weighs? One child’s 
clothing weighed ten pounds. Now this is a heavy 
weight to carry about all the time, and we should keep 
the burden as light as we can. Heavy clothing is not 
always warm clothing, and light-weight clothing is much 
better for us. Heavy garments tire us out and use the 
strength that we should have for play or work. 

Where the Weight should Rest. — We need, also, to think 
where the weight of the clothing should come on the 
body. Some persons hold up their skirts or trousers 
simply by belts, which have to be rather tight. This 
arrangement brings the weight on soft and delicate parts 
of the body. A better way is to have the skirts or 
trousers buttoned or hooked to straps which go over the 
shoulders. The use of the strap brings the weight on 
the shoulders. If you feel of your shoulders, you will 
find that they are strong and bony, and are able to bear 
the weight. 


CLOTHING 


TI 5 


Airing our Clothing.— All the clothing worn by day 
should be removed at night. The night clothing needs 
to be thoroughly aired in the morning. The nightdress 
should be hung up where the fresh air and sunlight can 
reach it. In airing 
the bed, the blankets 
and sheets need to 
be turned over the 
foot of the bed, 
the pillows put in 
the sun, and all the 
clothing taken off, 
so that the mattress 
can be exposed to 
the sun and the air. 

If we open the windows wide, pure, fresh air will fill the 
room and thoroughly air the clothing. Many people 
leave their beds unmade till late in the forenoon so that 
they may be fresh and well aired. The clothes worn 
during the day should be hung up and aired during the 
night. 

Bed Clothing. — Most people spend at least seven or 
eight hours a day in bed, and the beds should be health¬ 
ful as well as comfortable. Mattresses and wire springs 
make the best bed. The feather-bed so commonly used 
years ago is very heating and not healthful. The cloth¬ 
ing which we spread over us must be carefully regulated. 
We need to sleep warm, if we wish to feel rested in the 
morning. If the bed clothing is heavy, it tires us and we 



Airing the Bed 





n6 GOOD HEALTH FOR GIRLS AND BOYS 

may be more weary when we rise than when we went to 
bed. Woolen blankets are warm and lighter than com¬ 
forters and therefore more desirable for bed clothing. 
The bed clothing should be warm but light in weight. 

Dry Feet. — Probably the most important thing to 
remember about clothing the feet is that they should be 
kept warm and dry. In wet weather, rubber shoes, 
overshoes, gaiters, or even rubber boots, should be 
worn, if necessary, to keep the feet dry. Sometimes 
children wade through the middle of the deepest 
puddles. They forget that having damp and wet feet often 
starts a cold that may keep them in bed for many days. 
Whenever you wet your feet, go home as soon as possi¬ 
ble, change your stockings and boots, and dry your feet. 

Warm Feet.— In the winter, we should be careful to 
keep the feet warm as well as dry. Woolen stockings 
and thick soles on our boots help to keep our feet warm. 
Low shoes are not made to wear in winter; the wind 
blows around the ankles and makes them cold. 

Some children jump out of bed in the morning upon 
the cold floor. They may take cold in this way. It is 
better to keep a pair of warm, loose bed slippers beside 
the bed to put on when first arising. 

Wearing Rubber Shoes.—Children sometimes do another 
thing that is not very good for them. When they are at 
school they sometimes keep on their rubber shoes or rub¬ 
ber boots all day. Did you ever do this ? How did your 
feet feel at night ? Often they feel very hot and uncom- 


CLOTHING 


117 

fortable. The feet perspire very much, and then the per¬ 
spiration cools and makes the feet damp and sensitive to 
cold. This practice is also likely to make the feet tender, 
so that stones in the street hurt them. It is better to take 
off our overshoes whenever we go into the house to stay 



Protected from the Rain 


for any length of time. If it is necessary to wear 
rubber boots to school, we should carry our leather shoes 
to put on indoors when we take off our rubber boots. 

Clean Clothing. — We all wish to be neat and clean, 
and clean clothing helps us to be so. The undercloth¬ 
ing should be changed once or twice a week, and in 
summer much oftener. Children who live where there 
is a great deal of dust and dirt need to have their clothes 
changed much oftener than those who stay where it is 
clean. We feel much cleaner if we can wear a dress of 






118 GOOD HEALTH FOR GIRLS AND BOYS 

cotton, of linen, or some material that will wash. If the 
everyday suit is made of wool or silk, it should be well 
aired out of doors once a week. 

The Clean Collar. — One of the outward signs of a lady 
or gentleman is the spotless collar and cuffs. Whatever 
is worn about the neck and hands should be clean and 
white. Having clean cuffs and collars is much more 
important than wearing jewelry and lace. A clean cotton 
or linen collar is in much better taste than a soiled silk 
one. 

Well-blacked boots are another sign of the well-dressed 
girl or boy. The gloves also tell their story. Clean, 
whole gloves are a mark of a neat, tidy girl, while soiled 
or ripped gloves show a careless, untidy wearer. 

We have already learned how important it is to keep 
our bodies clean, and now we find that we need also to 
keep our clothes clean. 

The Fit of our Clothes. — We have learned how neces¬ 
sary it is to have good blood and to have it flow all 
through our bodies. Put a rubber band rather tightly 
around one of your fingers and let it stay for some time. 
How does your finger look and feel ? The rubber band 
was tight enough to stop the blood partially from flowing 
through the finger. The finger looks white because the 
blood cannot flow freely into it, and in places it may look 
purple because the blood that was already there cannot 
flow away. The finger is cold because the warm blood 
cannot flow into it and keep it warm. Something like 


CLOTHING 


119 

this happens when we wear tight clothing, although it 
may not be as tight as the rubber band. 

Tight Boots. — Some children wear boots that are too 
tight, and then lace them so snugly that their feet are 
cold. Look at your own boots and see if you can move 
your toes in them and can slip a pencil inside the tops 
of them. Boots with pointed 
toes crowd the toes of the foot 
together and push them out of 
shape. It is better to wear boots 
with broad, rounded toes that give 
plenty of room for the feet. 

The Garters. — Some children 
wear tight elastic garters just 
below their knees. These may 
partly stop the blood from flowing through the limbs. 
We have seen that a good circulation of the blood helps 
us to keep well and strong. Anything that hinders this 
free circulation does not tend to give good health. The 
better way is to wear side elastics attached to the stock¬ 
ings and to the underwaist. 

A Tight Belt. — We have learned how necessary it is 
to breathe well so that the blood may be pure. Put your 
hands on your waist and take a deep breath. If your 
belt is so tight that you cannot do this easily, it should 
be looser. Can you slip your fingers down easily under 
your belt ? It is important that the belt should be loose 
and comfortable, for the inner parts of the body are deli- 





120 


GOOD HEALTH FOR GIRLS AND BOYS 


cate and should not be cramped. The clothing on the 
feet and around the waist, then, should be loose enough 
to allow the parts of the body to work easily. 

Tight Collars. — There is still another article of cloth¬ 
ing that we may wear too tight. Girls sometimes 
think they look better if their collars and neck ribbons 
are tied tightly. This is not so. They look and feel 
much better if they have room enough to turn their heads 
easily and gracefully. We need to remember that tight 
clothes are not well-fitting clothes. Comfortable clothes 
are better for us and really more becoming because we 
can move easily and gracefully. Our clothes should be 
neither too loose nor too tight. 

Summary. — i. Clothing protects the body from blows, from 
heat, and from cold. 

2. Clothing should be warm but light in weight. 

3. The clothing worn during the day should be aired at night. 

4. The feet should be dry and warm at all times. 

5. Neat and clean clothing helps us to feel tidy. 

6. Tight boots, belts, and collars are harmful. 

Questions. — 1. Of what different materials is clothing made ? 

2. Why should the weight of most of the clothing be borne 
by the shoulders ? 

3. How should a bed be aired ? 

4. When should rubber shoes be worn ? 

5. Why are clean collars and cuffs necessary ? 

6. What is the difference between a well-fitting boot and a 
tight boot ? 


XVI. LIGHT. 


How we light our Houses. 

Need of Lights. — When it grows dark, we light the gas 
or lamp and are ready for the evening. Did you ever 
think how much we depend upon artificial light? In 
winter, when the days are short, we need a light for many 
hours. If we wish to rise before seven, we must have a 
light. Sometimes by four o’clock in the afternoon we 
again need a light. In summer the days are much 
longer and we enjoy more sunlight. 

Lights in the Olden Times. — Years ago people did not 
have electric lights, gas, or even lamps. We can hardly 
imagine what they did without them in the long winter 
evenings. You remember that the people of olden times 
warmed their rooms from the fire on the hearth. The 
fireplaces, then, were sometimes half as long as the room. 
Just imagine what beautiful fires must have burned in 
them ! Of course these large fires were very bright, and 
people could see to read by them if they sat near. 
When it was bedtime, instead of turning on the gas, 
they lighted a candle. Pine-knots and bonfires have also 
given light when necessary. 

Candles. — Candles were in general use in former 
times, and there were several different kinds. Some were 

121 


122 


GOOD HEALTH FOR GIRLS AND BOYS 



made of tallow, a few of wax, and the most fragrant of 
bayberries. We see in the stores to-day a great variety 
in color, — red, yellow, pink, green, and white candles. 
They vary nearly as much in size, from three inches 
to three feet. Some of the candlesticks are very beauti¬ 
ful. They are made of brass, pewter, bronze, silver, 
glass, or china, and in many different designs. 


By the Firelight 

Their Uses. — We still use candles. When we wish to 
decorate the table, we sometimes use candles in brass 
candlesticks with pretty colored shades. Then, at Christ¬ 
mas time, how much the tiny candles add to the beauty 
of the Christmas tree ! Candlelight is still used in some 
churches. Candles give a pretty, soft light, but are 
not bright enough to give light for reading. Care must 



LIGHT 


123 



be taken that the melted wax or paraffin does not drip 
upon the carpet or clothing. Then, too, there is some¬ 
times danger of fire if the candles 
are allowed to burn too low. 

Lighting by Lamps.— In many 
houses, churches, or halls it would 
be impossible to 
do without lamps. 

Even when the 
house is lighted by 
gas or electricity, a 
lamp on the table 
often gives better light for reading and sewing. There 
are many different kinds and shapes of lamps, from the 
kitchen to the banquet lamp. 
If the lamp is large and well 
trimmed, it should give a soft, 
steady, but bright light. A shade 
on the lamp keeps the light out 
of the eyes of those who are 
using it. If the lamp stands 
directly in front of the face,' the 
heat from it is likely to be 
troublesome before the evening 
is over. When a lamp is burn¬ 
ing in a room there should always 
be some means of letting in fresh 
air and letting out the impure air. A lamp uses much 
fresh air, and the room needs to be well ventilated. 



A Good Lamp 





124 


GOOD HEALTH FOR GIRLS AND BOYS 


Gas. — Perhaps the most common way of lighting 
houses is by the use of gas. We find gas everywhere, in 
houses, hotels, churches, libraries, halls, 
and theaters. We may have single jets 
or very elaborate gas fixtures. A bright, 
steady light is always desirable, and a 
Welsbach burner often improves the 
quality of the light. The burning of 
gas (like the burning of the lamp) 
1 makes the air impure, and the ventila- 
a Gas Jet tion of the room should be good. Care 
should be taken not to turn the gas so 
very low that a slight gust of wind would blow it out. 
To have unburned gas escaping in the room is, of course, 
very dangerous. Gas pipes in a house should always be 
kept in perfect repair and the gas turned off carefully. 
Carelessness in these respects has resulted in terrible 
loss of life and of buildings. Explosions and fires have 
often taken place through careless¬ 
ness in the use of gas. 

Electric Lights. — The most modern 
way of lighting a house is by the 
use of electricity. Electric lights are 
very generally used in stores, thea- Electric Light 
ters, hotels, churches, cars, halls, and 
in many houses. It is probably the best artificial light 
for general use. It does not heat the air or make 
it impure. A shade should be put on the bulb or 
lamp when the electric light is used for reading. 







LIGHT 


125 


Unfortunately, this form of lighting is still too expensive 
for general use. 

Sunlight. — The natural sunlight is the best light of 
all. It should always be used when possible. But there 
are many stores, offices, halls, and theaters where sun¬ 
light never enters. 

There is nothing 
like the bright sun¬ 
shine to make peo¬ 
ple well, cheerful, 
and happy. We 

realize this fact 

after four or five 
days of stormy 
weather. 

Sunshine in the 
House.—Whenever 
it is possible, we 
should let the sun¬ 
shine into the 

house. It helps to 
warm the house and to keep the air pure. We all know 
how things rust and mold without sunshine. Trees and 
vines are very cool and pleasant to have about the house. 
They should, however, be placed far enough away so that 
they will not keep out much of the sunshine. 

Bright Sunshine. — Sometimes the sunlight is very hot. 
Then, if we are not protected from it, there is danger of 



Plants and Children need Sunlight 




126 GOOD HEALTH FOR GIRLS AND BOYS 

sunstroke. If the sun shines directly into our eyes when 
we are asleep, it may injure them. Direct sunlight on 
our work is also injurious to our eyes. 

Indirect Lighting. — A very common method of light¬ 
ing, especially in halls and large rooms, gives the appear¬ 
ance of sunlight. The lamp, either gas or electric, is 
suspended only a short distance from the ceiling. The 
globe or shade is placed under the lamp, sending the 
light up onto the ceiling and then downward over the 
room. This gives a soft, pleasant, white light through¬ 
out the room. 


IF I WERE A SUNBEAM. 

If I were a sunbeam, 

I know what I’d do ; 

I would seek white lilies 
Rainy woodlands through; 

I would steal among them, 
Softest light I’d shed, 

Until every lily 

Raised its drooping head. 

If I were a sunbeam 
I know where I’d go ; 

Into lowliest hovels, 

Dark with want and woe; 

Till sad hearts looked upward 
I would shine and shine; 

Then they’d think of heaven, 
Their sweet home and mine. 


LIGHT 


127 


Art thou not a sunbeam, 

Child, whose life is glad 
With an inner radiance 
Sunshine never had? 

Oh, as God has blessed thee, 

Scatter rays divine, 

For there is no sunbeam 
But must die, or shine. 

— Lucy Larcom. 

Summary. — 1. We light our houses with sunlight and gas, 
kerosene, or electricity. 

2. The sunlight should enter every room of a house at some 
time during the day. 

3. Electric lights are satisfactory because they are bright 
and give a steady light. 

4. When reading, the light should fall over the left shoulder, 
to prevent shadows on the page. 

Questions. — 1. Years ago, how did people light their houses ? 

2. What are some disadvantages of burning gas ? 

3. When are candles used ? 

4. Why should there be a shade on the lamp or globe used 
for reading? 



The Best Reading Light 




XVII. SEEING. 


How to use our Eyes. 

Good Eyesight. — We are fortunate if we have good 
eyesight. If we can see to read distinctly from our books, 
that is well. If we can also see to read distinctly from 
the blackboard, and can see what is at a distance on the 
street without pain in our eyes or heads, our sight is 
probably good. 

Why we wish Good Eyesight. — If we can see well, it is 
easier to go about. We can read the signs on the cars 
and streets, and so we can save much time. We can 
read notices put up for the public. We can also keep 
out of danger more easily. If we keep our eyes open, we 
can see holes in the sidewalks, runaway horses, etc., and 
avoid many accidents. Did you ever see a blind boy 
feeling his way along the street with his cane ? He has 
to find in that way where all the crossings, sidewalks, 
posts, and trees are. 

The Pleasure of Seeing. — Did you ever think of all the 
beautiful things that we enjoy which a blind person has 
never seen ? The faces of our friends, the flowers and 
trees, fine views, and beautiful pictures and buildings 
help very much to make our lives happy. 

128 


SEEING 


129 


Earning a Living. — How necessary it is to have good 
eyes in earning a living! We need to see clearly if we are 
to be doctors, lawyers, farmers, mechanics, engineers, 
chemists, sailors, teachers, housekeepers, or booksellers. 
It is true that many blind people earn a living. They 
are often good musicians or have other ways of earn¬ 
ing money. Still, they could do better work if they 
had the use of their eyes. 

Helen Keller. — If you never knew a blind person, per¬ 
haps you would be interested to read about Helen Keller. 
She has written the story of her life and has told us how 
she became blind when she was only two or three years 
old. As a little girl, she was determined to be educated 
like other people. She had a hard time to learn the sign 
language and to read other people’s lips. But she per¬ 
severed, and she has even graduated from college. 

Blind People. — Often blind people must depend very 
much on others. They can, however, do many things 
for themselves. Books are made with raised letters so 
that they may feel the pages and read. Schools for 
the blind teach them how to read and to work with their 
hands, and so make many lives happier. 

The Protection of our Eyes. — Our eyes are very sen¬ 
sitive. They are situated at the front of our heads and 
are very much exposed to blows, dust, and cinders. So 
they need to be protected. Our eyebrows, eyelids, eye¬ 
lashes, and tears protect our eyes. The eye is situated 
in a bony hollow, and the upper rim of the hollow forms 


130 


GOOD HEALTH FOR GIRLS AND BOYS 


the brow. The hair on the brows keeps dust and per¬ 
spiration from falling into the eyes. The brow also 
shades the eye from very bright light and receives any 
blows that might injure the eye. Some people have 
much more prominent eyebrows than others. 

How the Eyelids Help. — If the eyebrows are the awn¬ 
ings to the eyes, then the eyelids are the blinds. They 
help to regulate the amount of light admitted to the 
eyes. They also help to protect the eyes from anything 
that would hurt them. Do you know what the tears are 
for? They are to keep the front of the eye moist and 
to bathe it to remove any particles of dust. Winking is 
bathing the front part of the eyes. The eyelashes also 
help to keep out the dust. 

A Cinder in the Eye. — When we are traveling, some¬ 
times a cinder falls into one of our eyes. What shall we 
do — rub it ? That is the worst thing to do, for we rub 
the cinder over the eye and scratch it. Sometimes clos¬ 
ing the eyes and blowing the nose rather hard will remove 
the cinder. If necessary, the lashes of the upper lid may 
be taken between thumb and forefinger and the lid gently 
drawn out and down over the lower lid, or either lid may 
be turned back and the particle removed on a clean soft 
cloth or tuft of cotton. When our fingers are soiled, we 
should not touch our eyes. 

Parts of the Eye. — Did you ever think that we cannot 
see our own eyes? We may, however, look at the eyes 


SEEING 


131 

of a friend. A better way to examine the eyes is to look 
in a mirror, for then we may see the reflection of some 
of the parts of our own eyes. We see a round, dark 
spot in the center, which we call 
the pupil. This is really a hole to 
let in the light. Around this 
opening is the colored part of the 
eye, the iris. It may be blue, removing a cinder 
brown, or gray. This is the cur¬ 
tain of the eye which helps to regulate the amount of 
light that enters the pupil. The iris is shaped like a 
doughnut. The “ white ” of the eye is a thick, tough 
coat. There are many other parts which we cannot 
see but which are very important. 

The Eyes of Animals.— The eyes of all animals are not 
alike, although the main parts are similar. Can you tell 
about the eyes of a dog, a cat, a horse, and a cow ? 

Poor Eyesight. — Every one does not have good eye¬ 
sight, for we meet many people who wear glasses to help 
them to see. Some people can see an object clearly only 
by holding it near the eye. These people are called near¬ 
sighted. Others cannot see near objects as well as distant 
ones. These persons are far-sighted. Some people cannot 
tell one color from another, finding it especially hard to 
distinguish reds and greens. They are color-blind. 

Wearing Glasses. — Some troubles of the eyes can be 
relieved by wearing glasses. Even children sometimes 



1 3 2 


GOOD HEALTH FOR GIRLS AND BOYS 


need to wear glasses, and they should be willing to wear 
spectacles. The glasses are usually made to order. 

They should fit not only the eyes but 
also the nose and the face. They 
should also fit comfortably. They 
need to be kept clean, bright, and free 
from moisture. Care should be taken 
in playing not to break or bend the 
glasses. 

Testing the Eyes. — In some schools, 

Fitted Spectacles the e y es of a11 the children are tested 
to make sure that they are using them 
in the right way and are not straining them. If our 
eyes are good, we should be able to read large printed 
letters at some distance. When our eyes are tested, we 
read letters on a test card at a definite distance. 



Care of the Eyes.— In order to have good, strong eyes, 
we must take the best of care of them. Some children 
have the habit of rubbing and handling their eyes. This 
makes them red or inflamed, and is injurious. We need 
to protect our eyes as much as possible from blows and 
from dust. The eyes need to be kept clean by washing 
each morning thoroughly with warm water. 

When Reading. — There are many things to think about 
when we are reading. We should be sure that the light 
is good. Light for reading should be bright and steady, 
not dim and flickering. Reading at twilight is very 
harmful to the eyes, as the light is not bright enough then. 
A lamp or a drop-light on the table gives a better light 




SEEING 


*33 


for reading or sewing than a gas jet on the wall or on the 
chandelier. The position of the book also needs to be 
considered. It should be held upright and one foot from 
the eyes. If this is not a comfortable distance, the eyes 
need attention. The light should come over the left 
shoulder and fall directly on the page without throwing 
shadows. The lamp should be shaded and should not 
allow the light to fall into the eyes. 

Positions in Reading. — Sometimes we see children read¬ 
ing with their books in 
their laps. This is a bad 
habit, and one likely to 
injure the eyes. Reading 
while lying down is still 
more harmful, as it brings 
a strain on the eyes. When 
we are ill and cannot run 
about, there is danger of 
reading too much. Then 
the eyes, as well as the rest 
of the body, are weak, and 
they need to rest. Playing 
quiet games or looking at pictures is better than reading 
when ill. It is important to sit erectly while reading and 
writing since it strains the eyes to bend over such work. 
To read while one is riding in cars and carriages is inju¬ 
rious, because the book or paper is constantly jarred. 
Very fine print is injurious to the eyes. 








T 34 


GOOD HEALTH FOR GIRLS AND BOYS 


Other Suggestions. — As little work as possible should 
be done by artificial light. Serious eye troubles are apt 
to follow measles, scarlet fever, chicken pox, diphtheria, 
or meningitis, and the eyes should be examined by an 
oculist after the occurrence of these diseases. 

Diseases of the eye are easily spread through the use 
of a common towel, and the general use of towels in 
schools, stores, or other public places is to be avoided. 

Summary. — i. Good eyesight protects us from many dan¬ 
gers and gives us much pleasure. 

2. The eyes are very sensitive. 

3. They are protected by the tears, the eyebrows, the eyelids, 
and the eyelashes. 

4. In order to see, spectacles are sometimes necessary. 

5. They should be properly fitted to the eyes, the nose, and 
the face. 

6. For reading, the light should be bright and steady. 

7. The reader’s book should be held about twelve inches in 
front of the face. 

Questions. — 1. Can you read distinctly words on the black- • 
board ? 

2. Can you read signs on the street cars, or on the stores on 
the opposite side of a street ? 

3. How may blind people earn a living ? 

4. How can a cinder be removed from the eye ? 

5. What parts of your eyes can you see in the mirror? 

6. Is it well to read with the book in the lap ? 

7. Is it well to read when lying down, or when sitting in 
the bright sunlight out of doors? 

8. What is the condition of one who is cross-eyed? 


XVIII. THE OTHER SENSES. 


Hearing, Touching, Smelling, and Tasting. 

Hearing is very Important. — We have already seen 
how important it is to have good eyesight. It is also 
desirable to hear well. If we cannot hear, we are in 
danger from cars, wagons, and fire engines when we are 
crossing the street. It is very awkward to talk with our 
friends if we do not hear readily. People often have to 
come very close to us or to talk very loud. Repeating 
what has been said and talking loud is tiresome. Per¬ 
sons who are hard of hearing lose much enjoyment. 
Not only is it difficult for them to hear their friends, but 
they often lose pleasure when at lectures, concerts, 
theaters, and churches. 

Test for Hearing. — As our eyes can be tested for 
seeing, so can our ears be tested for hearing. Many 
people are slightly hard of hearing in one ear, but not 
enough so to be annoyed by it. The ears are tested by 
listening to a ticking watch or to a low whisper at a cer¬ 
tain distance. 

The Ear. — The ear is a very delicate part of the body. 
We see only the outer ear. This is merely a trumpet 
135 



i3 6 


GOOD HEALTH FOR GIRLS AND BOYS 


to gather the sound so that we may hear better. Within 
the head is the most delicate part, called the inner 
ear. This is the part that is connected with the brain. 
Between the outer and the inner ear is the 
middle ear, which is connected with the throat. 

When we have a cold in the hea y d or throat, it 
sometimes extends to the middle ear, and we do 
not hear as well as usual. This deafness gradu¬ 
ally goes away. One cold after another may, 
however, help to make one permanently hard 
of hearing. A cold never does us any good. the 

Outer 

How to protect the Ears. — Sometimes chil- ear 
dren have the ear-ache when they are out in 
very cold or stormy weather. Their ears may need to be 
protected. Small children usually wear hoods. To¬ 
boggan caps, 
hoods, and 
caps with lap¬ 
pets for the 
ears keep out 
the cold and 
the rain. It 
is not well to 
wearcotton in 
„ the ears regu- 

Ears protected from the Cold , 0 

larly. But 

once in a while, in very stormy weather, it does no harm. 
Cotton may be used to protect the ears when bathing 
at the beach if the water is very cold or rough. 







THE OTHER SENSES 


i37 


The Deaf and Dumb. — There are some children who 
are nearly as unfortunate as the blind children. They 
are the deaf and dumb. Sometimes a child becomes 
deaf when very young. Then he cannot hear his friends 
talk, and so he himself does not learn to talk. We call 
these children deaf and dumb, although many of them 
can be taught to speak. They are usually sent to a 
special school. There great care is taken to teach them 
to talk and to read their friends’ lips so that they can 
tell what is being said. Among themselves they have a 
deaf and dumb alphabet, and they can talk very rapidly 
with their fingers. 

How to keep Good Hearing. — We hardly know how 
much we depend upon our ears, and often take little 
care to keep them well. Children sometimes do harm 
by pulling one another’s ears. Boxing the ears may in¬ 
jure the hearing. Blows on the head and other injuries 
sometimes harm the ears as well as the eyes. Another 
bad practice is to shout suddenly in a person’s ear 
All sudden and loud noises should be avoided when¬ 
ever it is possible. Sometimes children put hard objects 
like peas into their ears. The moisture makes the 
peas swell, grow larger, and become hard to remove. 
Often it is very painful to have such things taken 
from the ears, and a physician has to be called. All this 
is unnecessary trouble. Ointments should not be used 
in the ear to stop pain. Heat applied on the out¬ 
side will usually relieve the pain unless a physician 
is needed. 



GOOD HEALTH FOR GIRLS AND BOYS 


138 


TOUCHING. 

Importance of the Sense of Touch. — While the sense 
of touch is not as important as seeing and hearing are, 
yet we learn much by it. We can feel with nearly any 
part of our bodies, but best with the ends of our fingers. 

What we learn by the Touch. — Did you ever watch 
a blind person feeling a new object for the first time? 
The finger tips go carefully over it. We can learn by 
touching the size of objects whether they are large or 
small. The shape, too, is easily discovered, whether the 
corners are square or rounded, and the sides flat or 

curved. Touching is the 
best way to tell the tem¬ 
perature of an object, if 
it is not hot enough to 
bum the fingers. Then, 
too, we may tell by feel¬ 
ing what the material is, 
whether it is leather, silk, 
fur, feathers, cotton, or 
wool. The texture of an 
object can readily be felt, 
whether rough or smooth, coarse or fine. 

How the Touch helps Us. — Sometimes the sense of 
touch tells us to keep out of danger. When we feel a 
cold draft on our necks, we are warned to move. When 
we are near a hot stove, our sense of feeling tells us to 
go farther away. 



Learning by Touch 


THE OTHER SENSES 


139 


SMELLING. 

How we Smell. — The lining of the nostrils is very 
delicate. It is by means of this lining that we are able 
to smell. As we breathe the air through the nostrils, the 
odors affect the delicate lining. 

Sense of Smell. — Some people can smell much more 
keenly than others. There are animals also that have a 
very delicate sense of smell. We have all read stories 
about dogs that have found their way home from a long 
distance. Cats, too, are very quick to smell their food. 
Do you know any other animals that have a keen 
sense of smell ? 

Why we need to Smell. — Smelling is another sense 
that adds to our enjoyment. A large part of the pleasure 
obtained from such flowers as sweet peas, heliotropes, 
roses, and violets, comes from their fragrance. The 
sense of smell helps us to select good food. One of the 
sure signs of decaying food is the disagreeable odor. 
That should always warn us to be careful. Odors may 
tell us of other dangers, as impure air, smoke, and gas. 

How to preserve the Sense of Smell. — Since smelling 
adds to our happiness in life, we should guard against its 
injury or its loss. A cold in the head often injures the 
sense of smell. Sometimes we cannot smell in the least 
when we have a cold. The sense gradually returns, how¬ 
ever, as the cold disappears. Hay fever and catarrh also 
tend to destroy the sense of smell. 


140 


GOOD HEALTH FOR GIRLS AND BOYS 


The Handkerchief. — A clean handkerchief is one more 
sign of a neat girl or boy. We may lend some articles of 
our clothing if we like, but not the handkerchief which 
we are using. Like the toothbrush, towel, and comb, it 
is our personal property. 

TASTING. 

How we Taste. — Did you ever think how wonderful 
the tongue is ? Let us see what it does. First, it 
helps us to talk. We should be able to speak few words 
without it. Then it is very important in eating. While 
our teeth,do the chewing, the tongue helps to swallow 
the food. We also taste our food by the help of the 
tongue. The parts of the tongue that do the work of 
tasting are so small that we cannot see them. 

The Tongue.— Did you ever look at your tongue? 
The doctor looks at it when you are ill, and it helps him 
to tell what is the trouble. The tongue 
is very strong and is mostly muscle. 
It needs to be strong to do its work. 
It is attached to a small bone in the 
throat and extends down farther than 
we can see. When we are well, it is 
bright red from the pure blood. When 
we are ill, it may be yellow, and it is 
the Tongue sometimes very rough and dry. The 
tiny tasting parts are at the back of 
the tongue. For this reason we can taste better at the 
back of the mouth than on the tip of the tongue. 



THE OTHER SENSES 


141 

Use of Tasting. — Tasting, as well as smelling, helps us 
to choose good food. We immediately put aside food 
that has turned sour or food that has some unusual taste. 
Our sense of taste warns us against impure food and 
poisons that would make us ill. Tasting also adds to 
our pleasure, for we enjoy a good meal that is well sea¬ 
soned and nicely cooked. If we could not taste our 
food, it would all seem alike. 

Summary. — 1. The ear is very delicate. 

2. Children should never pull or shout in one another’s ears. 

3. We learn much through the sense of touch. 

4. This sense adds greatly to our pleasures, and warns us 
of danger. 

5. We should avoid colds, in order to keep the senses of 
smell and hearing in good condition. 

6. The sense of taste is located on the tongue. 

7. The tongue also helps in swallowing food, and often 
shows whether we are ill. 

Questions. — 1. Why is good hearing important ? 

2. What do we mean by the deaf and dumb alphabet ? 

3. When is it well to protect the ears ? 

4. Where is the sense of touch very delicate ? 

5. What is tickling ? 

6 . What animals depend very largely on the sense of smell 
to find their food ? 

7. Why should you not lend the handkerchief that you 
have used ? 

8. Where is the sense of smell situated ? 

9. How may the sense of taste be injured ? 

10. How does a good sense of taste warn us of danger ? 


XIX. REST AND RECREATION. 


Why we need Them. 

Need of Rest. — There are times when our dogs and 
cats are very active. They frisk about and are ready to 
play with almost anything that is in motion. But they 
do not play always. They need also to rest. We often 
see them lying down and taking a nap after a frolic. We, 
too, need to rest after working or playing. 

Why we need Rest. — If we wear the same dress day 
after day, it will some time wear out and need to be 
mended. So it is with our bodies. They are wearing out 
constantly, and we must give them time to rest and to 
be repaired. Our muscles and nerves become tired and 
need to be refreshed. Sometimes our eyes and heads 
are tired from studying, and we need to rest them for 
a time. Perhaps our feet are tired from standing or our 
backs ache from sitting still. Whatever parts of our 
bodies are tired, they need to rest. No one can be 
always at work. 

Working All the Time. — If we try to work all of the 
time, we soon become very tired. Sometimes we are so 
tired that we cannot rest enough at night. Each day 
we become more and more tired, till at last we are ill. 
Our bodies have not been able to repair the damages of 


REST AND RECREATION 


143 


each day’s work. Then we have to take a long rest 
until we are well again. It is not always pleasant to 
do this. It is better to rest enough each day and to 
keep well. 

Rest Often. — When our heads are tired from study, 
we can often rest them in a few minutes. Then we 
are ready to study again. Sometimes we become tired 
when we are taking a long bicycle ride. If we stop 
and rest or walk for a few minutes, the change will 
refresh us. When we are out walking we may become 
tired. Sitting for a few minutes will often rest us 
so that we can go on. In this way short rests, if taken 
often, will help us all day. 

An Hours Rest. — Did you ever need to rest during 
the day for a longer time than just a few minutes? 
Many people find that they are not as tired at night if 
they stop and rest for an hour at some time during the 
day. Just before or after dinner or luncheon, in the mid¬ 
dle of the day, is a good time for this. A rest of even a 
half hour before luncheon or tea is also good. Some peo¬ 
ple are very busy and cannot take the time, or are very 
strong and do not need to rest during the day. Many 
people, however, like to rest for fifteen minutes or for 
half an hour at some time during the day. 

Ways of Resting. — There are many ways of resting. 
When we are tired of standing, it rests us to sit or to lie 
down. Sometimes, after we have been in bed all day, it 
is restful to sit up or to walk about a little. After we 


144 


GOOD HEALTH FOR GIRLS AND BOYS 


have been sitting still in school most of the day, it rests 
us to run out of doors. Games refresh us after studying. 
A quiet evening at home with an interesting book or 
game is a pleasant way of resting after working all day. 
When we are resting one part of our bodies we may be 
using another part. 

What we mean by Resting. — It is not always necessary 
to sit still or to lie down in order to rest. Sometimes a 
change of work will refresh us. If we have been studying 
for some time, our heads may be tired. A change to some 
work with our fingers or feet, such as sewing or doing 
errands, will rest our heads. Sometimes we are tired 
from working with our fingers. Then we enjoy reading 
for a time. In resting we may change from one kind of 
work to another. A change of work or play is usually 
a rest. When we want a complete rest, we should neither 
work nor play. Then we should lie down very quietly, 
and if possible go to sleep. 

A Complete Rest. — Sometimes we are so tired that we 
need a complete rest. We need to sleep. When asleep, 
we are resting all parts of our bodies. Our eyes are 
closed and we see nothing. We hear nothing. We 
should lie still and rest our muscles and nerves. Lying 
down and keeping very quiet is a good way to rest. We 
should be sure that we have a complete rest every night. 
Then we feel fresh and bright in the morning. Sound 
sleep at night is necessary if we are to keep well and 
to grow strong. 


REST AND RECREATION 


M5 


Sleeping. — We have seen our cats taking a nap. 
Some of us have dogs, and have often seen them rolled 
up asleep on the rug. Some of us sleep with our brothers 
or sisters, and have seen them asleep. How quiet brother 
is ! His arms and limbs 
are limp and can easily be 
moved. His muscles and 
nerves are resting now. 

Does he breathe ? Oh, 
yes, slowly and steadily. 

Did you ever feel bis 
pulse ? It is slower than 
when he is awake. The 
other parts of his body also 
are resting. If he did not 
eat a hearty meal before going to bed, his stomach 
is at rest. His mind, also, should be quiet. Some¬ 
times our minds go on thinking and we dream at night. 
Our sleep rests us more when we do not dream. 

Helps in Sleeping. — Children often play so hard that 
they are tired and sleepy when bedtime comes. Usually, 
it is a very short time before they are fast asleep. Grown 
people do not always fall asleep so easily. In order that 
we may sleep well, the bedroom should be in good con¬ 
dition. It should be clean, dustless, and in order. It 
should receive as much care as any other room in the 
house. A thorough cleaning once a week, with a daily 
dusting and putting in order, will usually be enough to 
keep it clean. 



A Comfortable Bed 






146 


GOOD HEALTH FOR GIRLS AND BOYS 


It is well to have the room darkened, as the eyes rest 
better. In summer, the bright morning light should not 
fall directly upon the eyes. If the bed is placed so that it 
is not opposite a window, the light will be better for the 
sleeper. A light should not burn all night in the bedroom 
except in case of sickness. A lamp or a gaslight uses part 
of the air, forms impure gases, and makes the room too 
light. Even in case of sickness, a small light in the next 
room or hall is much better than one in the sick room. The 
light should be shaded, and should be as dim as possible. 

Fresh Air in the Bedroom. — While the sleeping room 
may be moderately warm, it should not be warm enough 
to sit in. Many people feel better after sleeping in a 
cold room. Whether the room is heated or not, it should 
have plenty of fresh air. The best way of obtaining this 
is through the open window. A window sash lowered a 
few inches at the top may let in enough air on cold, 
windy nights, while in warm weather the open window 
and doors can hardly give us too much fresh air. 

A bedroom should be quiet. If other persons are 
talking or stirring about, some one may be kept awake. 
Many persons prefer to sleep alone in a room. They 
certainly have better air, and are not likely to be awak¬ 
ened. Many a boy or girl, however, must share a room 
with some other member of the family. Two small beds in 
the same room are better than a large bed shared by two. 

A Comfortable Bed. — After the bedroom has been made 
as healthful as possible, we wish to think about the bed. 


REST AND RECREATION 


*47 

A good spring is very essential for a comfortable bed. 
A spring that is neither very loose nor very hard is most 
comfortable. Then we need a good mattress; one filled 
with hair or with air is desirable. A feather bed is not 
as good as a mattress. 

Making a Bed. — Much of the comfort of a bed depends 
upon the way in which it is made. The lower sheet 
should be pulled smooth and tight, and tucked in well all 
around so that no wrinkles remain. The upper sheet 
need not be pulled up so high, but should be well tucked 
in at the bottom, a foot or more. Then one or two 
blankets may be added, tucked well in at the bot¬ 
tom. The spread is put on after the blankets, and 
may be tucked in at the sides as well as at the foot 
or may be allowed to hang. The pillows go on the 
bed last, and may stand as straight as possible. Did 
you ever make a bed at home? Perhaps you can 
learn how. 

What helps us to Sleep. — All the bedding should be 
clean and changed often enough to be kept clean. The 
lighter and warmer the bedding is, the better it is. It 
is very important to keep warm in sleep. Not only the 
feet, but the entire body, should feel warm. If we go to 
bed hungry, it is sometimes hard to go to sleep. A glass 
of hot milk will help to make us sleepy. Sometimes, if 
people are worried, they do not sleep well. A peaceful 
mind, a clean body, a comfortable bed, and a healthful 
bedroom all help us to sleep. 


148 GOOD HEALTH FOR GIRLS AND BOYS 

Sunday and Holidays. — People who work day after day 
find that they occasionally need an entire day for rest. 
This is one reason why Sunday, or one day in every seven, 
is set apart as a day of rest. It is good for people to be 
out of doors part of the time on Sunday if they are in¬ 
doors during all the rest of the week. It is not a day, 
however, when people should make a great noise and 
disturb their neighbors. On Monday we should feel 
refreshed and strengthened after the day of rest. 



In the Long Summer Vacation 


A holiday is the time for a general good time. In¬ 
doors or out of doors we may enjoy ourselves, taking 
care not to make ourselves sick. Christmas, Washing¬ 
ton’s birthday, the Fourth of July, and Labor Day we 
all like to celebrate. Can you name other holidays ? 

Long Vacations. — How eagerly we look forward to 
the vacation in summer! We have such good times in 
the country and at the beach ! And we do not forget the 




REST AND RECREATION 


149 



Christmas vacation. Then, too, what a merry time we 
had last Thanksgiving! 

Games in Summer. — How short that week seemed 
when we camped at the beach ! The days were not long 
enough for rowing, swimming, bathing, and canoeing. 
Perhaps the mountains entertained some of us. We 
climbed the hills, and'swam in the ponds and lakes. What 


Playing Hockey 

fine long tramps we had! The children who stay at 
home in the summer know, also, how to have a good time. 
They, too, can camp out, although only under a tent in 
the yard. They can walk and drive, and ride a wheel to 
the nearest park or beach. 

Good Times in the Snow. —What fun the snow brings! 
When the first snow comes, we are eager to take out the 
sleds and the double-runners. Hurrah for the hills! 








150 GOOD HEALTH FOR GIRLS AND BOYS 

Sleighing ? Oh, yes, we all enjoy speeding along a good 
road behind a spirited horse. Of course you have 
helped to make a snow fort, and a pile of snowballs, 
too! How we drove those boys out of their fort! 

When the snow is very deep, what fun it is to go on 
snowshoes and skees! Do you remember the story of 


Colonel Peary, who traveled for months on snowshoes? 
He went across Greenland on a sea of ice and slept 
out of doors on the ice. How would you like that ? 

What the Ice Brings. — It is hard to tell which we like 
better, the ice or the snow. How we pity children who 
live in the tropics, where there is no snow ! What fun it 
is to skate! How we fly over the ice when we play 
hockey! We almost forget when dinner time comes. 

Did you ever go tobogganing? You can make a 









REST AND RECREATION 151 

toboggan slide when the cold weather is likely to last a 
long time. It is truly an icy coast. It is so steep and 
slippery that you cannot walk up the coast, but have to 
go at one side. You go down so fast that you almost 
hold your breath. 


An Ice Boat 

The ice boat takes us even faster than our own skates. 
It takes us long distances over rivers, large ponds, lakes, 
and bays. Ice sailing is even more fun than sailing 
through the water. There are boats so built that they 
can sail both on the ice and in the water. 

Summary. — 1. We need to rest in order that the body may 
be repaired. 

2. A few minutes’ rest every hour helps us to keep in good 
condition through the day. 








I 5 2 


GOOD HEALTH FOR GIRLS AND BOYS 


3. Sleeping is the best rest. 

4. The bedroom should be clean and have plenty of fresh air 

5. The bed clothing should be warm but light in weight. 

6. Sundays and holidays are days of rest. 

Questions. — 1. What parts of your body are sometimes 
tired ? 

2. What are some ways of resting ? 

3. What -is the best way to take a complete rest ? 

4. Why should a bedroom be dark ? 

5. Should bedroom windows be open at night? Is night 
air injurious ? 

6 How do you make a bed ? 



Her Pony 







XX. GROWING STRONG. 


A Great Leader. Theodore Roosevelt was one of 
the greatest leaders that the world has ever seen. He 
was a strong man, a brave man, a courageous man. 
He was a great American. Perhaps you have read 
about his adventures among the tigers and elephants 
in Africa. In all of his activities, he needed a strong 
body as well as a keen mind. 

How Roosevelt grew Strong. — As a boy, he was 
too sickly to attend school. But he was determined 
to become strong. So he resolved to exercise regularly 
in a gymnasium which his father fitted up for him at 
home. He also took many long walks studying the 
birds and flowers. 

He kept up his efforts for better health even as a 
young man in college. He practiced boxing and wres¬ 
tling and made trips into the country. Later, he took 
up polo and horseback riding. Then he went West 
and became a ranchman. At this time, he became so 
strong that he gloried in the excitement and dangers 
of life on a cattle ranch. 

Every boy and girl should know what he believed 
about a healthy body. Read it at the top of the next 
page. 


•53 


i54 


GOOD HEALTH FOR BOYS AND GIRLS 


THE CREED OF THEODORE ROOSEVELT. 

I believe in honesty, sincerity, and the square 
deal, in making up one’s mind what to do — and 
doing it. I believe in fearing God, and taking 
one’s own part. I believe in hitting the line hard 
when you are right. I believe in speaking softly 
and carrying a big stick. I believe in hard work 
and honest sport. I believe in a sane mind in a 
sane body. I believe we have room for but one 
soul, one loyalty, and that is loyalty to the Amer¬ 
ican people.” Theodore Roosevelt. 

A Test for Growth. — If we are to have strong 
bodies, it is important to find out whether or not we 
are growing as we should. We have already learned 
how to find out how tall we are by measuring against 
the wall. Some schools have a regular measuring 
rod which is divided into inches. Attached to this is 
a smaller rod which may be moved up and down along 
the upright rod. When a child stands against the 
measuring rod, the short rod is placed on a level with 
the top of his head. Then the inches read on the rod 
show how tall the child is. We should be measured 
once every month and keep a record of the figures. 
Can you find out the answers to these three ques¬ 
tions ? 

1. Am I growing taller each month ? 

2. How much taller am I growing? 

3. How much taller should I be for my age and weight? 


GROWING STRONG 


i 55 


You can find the answer to the last question by study¬ 
ing one of the following tables. 

Another Test. — It is still more important to study 
your weight from month to month. If your school 
has no scales perhaps your class can go to a near-by 
grocery store. It is important to use the same scales 
each month and to be sure that they are correct. Can 
you answer these four questions about your weight? 

1. How much do I weigh ? 

2. How much should I weigh for my age and height? 

3. How much have I to gain? 

4. How much did I gain last month ? 

Perhaps you would like to keep the record of your 
height and weight on a card like the one below. 

A GOOD HEALTH CARD. 


Month 

Height 

Actual 

weight 

Standard 

weight 

To gain 

Sept. 

Oct. 

Nov. 

Dec. 

Jan. 

Feb. 

Mar. 

Apr. 

May 

June 






Name 
Age . 
















156 GOOD HEALTH FOR BOYS AND GIRLS 

A Standard Weight. — By studying the height and 
weight of many thousands of children, it has been 
found that a boy or girl of a certain age, when in good 
health, should measure and weigh about a certain 
amount. This is called the standard for that age. A 
boy or girl from eight to eleven years of age should 
gain each month about one-half a pound. 


STANDARD HEIGHT AND WEIGHT. 


Boys. Girls. 


Height 

inches 

10 

years 

11 

years 

12 

years 

Height 

inches 

10 

years 

11 

years 

12 

years 

47 

54 



47 

53 



48 

56 

57 


48 

55 

56 


49 

58 

59 


49 

57 

58 


50 

60 

61 

62 

50 

59 

60 

61 

5 i 

63 

64 

65 

5 i 

62 

63 

64 

52 

65 

67 

68 

52 

65 

66 

6 7 

53 

68 

69 

70 

53 

68 

68 

69 

54 

7 1 

72 

73 

54 

70 

7 1 

72 

55 

74 

75 

76 

55 

73 

74 

75 

56 

78 

79 

80 

56 

77 

78 

79 

57 

81 

82 

83 

57 

81 

82 

83 

58 

84 

85 

86 

58 

85 

86 

87 

59 

87 

88 

89 

59 

89 

90 

9 i 

60 

9 i 

92 

93 

60 


94 

95 

61 


95 

97 

61 


99 

IOI 

62 


100 

102 

62 


104 

106 

63 


105 

107 

63 


109 

hi 

64 



113 

64 



115 





65 



117 





66 



119 


















GROWING STRONG 


*57 



Bringing the Weight to Standard. — In this con¬ 
nection, it is very important to practice the health 
habits that we have already learned. Can you name 
the eight most important ones? If you have forgotten 
them, it may be that you have also forgotten to prac¬ 
tice some of them. Let us turn to page vi and read 


Weighing Pupils in School 


them once more. Here is another essential fact. In 
order to grow, a child must eat enough of the right 
kind of food. A warm lunch at noon is a great help. 
Even at school, the children under the care of a teacher 
may sometimes prepare one hot dish to be eaten with 
their lunches brought from home. A lunch of milk 









GOOD HEALTH FOR BOYS AND GIRLS 



158 

and crackers in the middle of the morning session is 
often all that is required to raise a child’s weight to 
standard. It is possible for children to run and play 


Pupils Drinking Milk 

too hard. Then a short rest in the middle of the day 
with plenty of fresh air is soon followed by an increase 
in their weight. 

Endurance is another Test. — Did you ever read 
the story of Dr. Wilfred Grenfell adrift on an ice-pan ? 
You remember that Dr. Grenfell is a missionary doc¬ 
tor who lives on the coast of Labrador. His patients 
are scattered for many miles over that bleak and rugged 
coast. He makes his visits in a large sled with a team 
of fine, great, Esquimo dogs. At one time, while trav¬ 
elling out over the frozen bay, the ice began to break 






GROWING STRONG 


*59 


up and drift out to sea. All day and all night he had 
to fight for his life against cold, wind, water and hun¬ 
ger. This shows how our very lives may sometimes 
depend upon a quick mind and a strong body. He 
had with him his little dog, Jack, who saved his life 
by leading the heavier dogs from one piece of ice or 
ice-pan to another. 

Little Jack. —Would you like to read what Dr. 
Grenfell has written about Jack? “ I own a beautiful 
little black spaniel, that goes everywhere I go. He is 
a regular little chum. He does everything but talk 
to me, and I can generally understand him without 
that. He is a real little optimist and he cheers me up 
a hundred times. He is a truer and more valued 
friend than many on two legs that I have known, and 
who could talk only too much. He saved my life by 
his intelligence when out on an ice-pan when I had no 
other chance left me. He was as cheerful, facing 
death out there with me, as when he sits up by my 
knee for his breakfast. I love the little fellow.” 

Be prepared. — How can we tell whether or not we 
are prepared for any unusual test or even for the daily 
duties? In the army, soldiers are inspected to find 
out if they are ready for action. A company of men 
is marched out on the parade ground. Then an officer 
walks down the line to examine each soldier. He 
looks at his uniform, his gun, his position in standing 
and his general appearance. The company marches 
back and forth in general parade to show how fit the 



160 GOOD HEALTH FOR BOYS AND GIRLS 

men are. Now we all need something of an inspec¬ 
tion to keep us up to our best appearance. 

The Daily Inspection. — In some schools, a daily 
inspection comes directly after the opening exercises 


Daily Inspection in School 

to see if the pupils are ready for duty. How is this 
done? First, we should make sure that all of our 
outer garments, as scarfs, coats and sweaters, are re¬ 
moved. Rubbers, overshoes and gaiters are not 
needed in the schoolroom. 

Our Hands. — Then we , look at our hands. They 
should be clean and free from cuts. If the skin is 
whole and smooth instead of rough and chapped, it 







GROWING STRONG 161 

will keep diseases out. The nails are also important. 
If free from dirt and cut round like the shape of the 
ends of the fingers, they are more attractive. A black 
rim around the nails means an untidy child. Biting 
the nails is a very unpleasant habit as it spoils the 
looks of the nails. Sometimes biting the skin at the 
side of the nails makes hangnails and results in sore 
finger tips. 

Our Faces. — Clean faces, ears and necks are a great 
addition to our good looks. A boy’s hair should be 
clean, smooth and well combed. A girl’s hair is some¬ 
times her greatest attraction. A shampoo every two 
weeks will make it soft and silky. Then it may be 
arranged with a fresh ribbon in a pleasing manner. 

Good Teeth are Vital. — Hard, strong teeth are 
among our greatest helpers To make them strong, 
we need to eat some hard foods, like bread crusts and 
some foods containing mineral salts as milk, eggs and 
cereals. But we should never try to crack nuts with 
our teeth. The teeth need to be kept clean to prevent 
them from aching. If particles of food are allowed to 
remain around the teeth they will in time cause the 
teeth to decay. A clean tooth never decays. If a 
dentist examines our mouths at least once or twice a 
year, he can see if any teeth have begun to decay. If 
a cavity in a tooth is cleaned and filled, further damage 
is prevented. Never wait until a tooth aches before 
seeing a dentist. Let us remember to brush our teeth 
after each meal and before going to bed at night. 


162 


GOOD HEALTH FOR BOYS AND GIRLS 


The Toothbrush. — To keep our teeth, we need to 
use a suitable brush in the right way. A toothbrush 
should be rather small to reach easily to the back 
teeth. The bristles should not be too stiff, but irregu¬ 
lar in length so as to reach in between the teeth. It 
is important that each person has his or her own brush 
so that diseases cannot be carried from one person to 
another. The separate brushes may be hung on their 
own hooks in the bathroom. Then with care, we may 
find our own brush. A clean toothbrush is necessary 
for clean teeth. The brush may be rinsed out in clean 
water after each using. At least once a week, it should 
be thoroughly cleansed in hot water. A little salt or 
borax may be added to the water. 

Other Helpers. — A tooth paste or powder will 
help to remove the particles of food and cleanse the 
gums. The school nurse or dentist can suggest a good 
kind of tooth paste. Sometimes a mouth wash made 
of water with a little salt or soda is used to cleanse the 
mouth after brushing the teeth. A dental floss may 
be used when it is not convenient to brush the teeth. 

Cleaning the Teeth. — It is important to learn just 
how to brush the teeth so as to remove all of the parti¬ 
cles of food. We drop a little tooth paste on to the 
brush, add a few drops of water and then brush the 
teeth up and down and round and round. We are 
careful to brush the inside and outside of both upper 
and lower teeth. The back teeth are very important. 
Then we rinse the mouth with clean water. It is the 


GROWING STRONG 


163 


aim to have each child own and use a toothbrush and 
have the teeth put in order by a dentist. If every 
child is free from dental defects, a class may be one 
hundred per cent perfect in this respect. 



Toothbrush Drill 


A Toothbrush Drill. — Perhaps you would like to 
practice brushing your teeth in a toothbrush drill. 

A TOOTHBRUSH DRILL. 

Attention! (All in line, elbows close to side with 
brushes in right hand and cups in left.) 

1. Ready — Dip ! (Wet the toothbrush.) 


164 


GOOD HEALTH FOR BOYS AND GIRLS 


2. Outside surfaces. 

Left side — ready — count 1-16 — Dip ! 

Right side — ready — count 1-16 — Dip ! 

Front — ready — count 1-16 — Dip ! 

3. Inside surfaces. 

Upper left side — ready — count 1-16 — Dip ! 
Upper right side — ready — count 1-16 —■ Dip ! 
Upper front — ready — count 1-16 — Dip ! 

Lower left side — ready — count 1-16 — Dip ! 
Lower right side — ready — count 1-16 — Dip ! 
Lower front — ready — count 1-16 — Dip ! 

4. Chewing surfaces. 

Upper left side — ready — count 1-16 — Dip ! 
Upper right side — ready — count 1-16 — Dip ! 
Lower left side — ready — count 1-16 — Dip ! 
Lower right side — ready — count 1-16 — Dip ! 
The Clothing. — While we do not want to think too 
much about our clothes, we should see that they are 
mended, the rips sewed up and the buttons sewed on. 
If clean and well brushed, we present a much neater 
appearance. We must remember, however, to see 
that our underclothing is also whole and clean if we 
wish to look well dressed. In addition, a clean hand¬ 
kerchief is very necessary. A handkerchief is never 
to be borrowed or loaned, as diseases are sometimes 
carried in this way. 

Dressing the Feet. — Our feet need thoughtful 
care if we are to be at our best. Our stockings should 


GROWING STRONG 



holes patched, soles tapped, and lacings tied to make a 
neat appearance. Well blacked shoes not only look 
better but last longer. We have already learned that 
the shoes should be broad enough to allow the muscles 
of the foot to work easily. 

Correct Position. — As we finish our morning in¬ 
spection we must pay some attention to our sitting 
and standing positions. Good habits in this respect 
mean doing our daily studying with much less fatigue. 


165 

be snug, smooth and above all, well mended. If 
changed often, every two or three days, our feet will 
be more comfortable and in a healthier condition. 
Our boots protect the feet and should be thicker in 
cold weather than in summer. Rips need to be sewed, 


West Point Cadets in Correct Position 





i66 


GOOD HEALTH FOR BOYS AND GIRLS 


It also means that our bodies will grow straight and 
even with both sides alike. We should be sorry to 
have one shoulder or one hip higher or larger than the 
other. With erect body, upright head and squared 
shoulders, we are ready for daily tasks. 

Summary. — i. Growing strong is our first duty. 

2. A clean tooth never decays. 

3. Thin-soled shoes are dangerous in damp and cold weather. 

4. Cleanse the teeth and mouth after each meal and before 
going to bed. 

5. Regular bathing is not a luxury, it is a necessity. 

6. How we eat is just as important as what we eat. 

7. To be prepared, we need to practice the eight health habits. 

Questions. — 1. Can you answer “ yes ” every morning to 
the following questions ? 

2. Are your hands and face clean ? 

3. Is your hair smooth and well cared for? 

4. Are your nails tidy and well cut ? 

5. Do your teeth look clean ? 

6. Have you a toothbrush of your own, and do you use it 
in the right way ? 

7. Is your clothing clean and well brushed ? 

8. Are your shoes well fitted and kept clean and blacked ? 

9. Do you bathe every day ? 

10. Is at least one window open in your bedroom every night ? 

11. Do you eat breakfast before coming to school ? 





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